Crossfit Garage – CrossFit

Warm-up (No Measure)

2 Rounds:

200m run

10 PVC Pass Throughs

10 Elbow Punches

8 Strict Press

Weightlifting

Push Press (2×6, 2×4)

2×6 @ 75-80% of 1RM

2×4 @ 80-85% of 1RM

Metcon

400m S2O (Time)

3 Rounds:

400m run

10 Shoulder to Overhead (155/105)
last tested 9/1/21. Scale at 55% of 1RM PP or PJ whichever is heavier

Bright Spot

400m Run (Time)

Max Effort 400m Run

Push Jerk

400m shoulder to overheads (Time)

Rx+

3 rounds:

Run 400 meters

10 shoulder-to-overheads 185/125

Rx

3 rounds:

Run 400 meters

10 shoulder-to-overheads 65% 1RM

Scaled

3 rounds:

Run 200 meters

10 shoulder-to-overheads 50% 1RM
For Reference

Cool Down

3-way banded shoulder distraction stretch (:45/direction)