Crossfit Garage – CrossFit
Warm-up
General:
AMRAP x 7:
10 Banded Seated Rows
10 Banded Tricep Extension
5 Push-up to Pike
5/5 DB SDHP
EMOM X 10
Min 1: 6 Strict Pull-Ups
Min 2: 12 Push-Ups
Movement Adjustments:
– Strict Pull-Ups→ Banded Strict Pull-ups, Barbell Kneeling Pull-Ups, Jumping Negative Pull-Ups, Elevated Ring Rows
– Push-Ups→ Barbell or Box Push-Ups, Banded Push-ups
*make it challenging*
Metcon (Time)
10-20-30-20-10
Burpees
Alt. DB Power Snatch (50/35)
15 MIN CAP
Movement Adjustments:
– Burpees→ Up-downs
– DB Snatches→ DB Cleans