Crossfit Garage – CrossFit

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Warm-up

15/12 Cal Row (easy) into..

3 Rounds:

12 Plank Shoulder Taps

10 Samson Lunges

8 Push-ups to Pike, into…

15/12 Cal Row (workout pace)

Specific:

Floor Press, HRPU and Lunges P.O.P

Floor Press (10-8-6-4-2)

*Building in weight*

After warmup, determine load for set of 10, then run the five sets every 3 minutes.

– Score: heaviest load for the last 1×2

Metcon (AMRAP – Reps)

EMOM X 15

Minute 1: 15/12 Cal Row

Minute 2: Max HR Push-Ups

Minute 3: Max Lunges

Score: Total Push-Ups + Lunges combined
*lunges may be forward or reverse/do not have to be alternating*

Cool Down

1:00/side scorpion stretch

Bright Spot

Hand-Release Push-ups

Lunge

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