Crossfit Garage – CrossFit

Warm-up (No Measure)

2 Rounds:

5 Plank Walkouts + Push-up

5/5 Front Raises (2.5 or 5# plate)

5/5 Lateral Raises (2.5 or 5# plate)

10 Single DB Bicep Curl

Review DB Seated Press and Hand Release Push-Up

Weightlifting

EMOM X 10

Min 1: 12 Seated DB Strict Press

Min 2: 10 Hand Release Push-Ups
Score: heaviest DB used for seated press

Metcon

“Bomba” (AMRAP – Rounds and Reps)

AMRAP X 10

4 Strict HSPU

8 DB Floor Press (50/35)

12 DB Hang Power Clean

Rx+ 8 Strict HSPU

Finisher

Tabata (8 rounds :20 on, :10 off)

Single DB Flutter Kicks

Bright Spot

Hand-Release Push-ups

Strict Handstand Push-up

HSPU

DB Hang Power Clean

Cool Down

3-way banded shoulder stretch (:30/side)