Crossfit Garage – CrossFit
Warm-up
EMOM X 9
Min 1: :45 Bike (Increase Pace Each Round)
Min 2: 8 Good Mornings + 5 Plank Walk Outs
Min 3: :45 Deadbugs
Weightlifting
E3MOM
Tempo DL
3X8 (use 3131 tempo)
*athletes may use a barbell, KBs or DBs for this
*perform 3 sets of 8 tempo reps
*for Quality and Technique Assessment/Breakdown (not scored)
Metcon (AMRAP – Reps)
EMOM X 12
Min 1: 15/12 Cal Bike
Min 2: 10 DL (225/155)
Rx+ 17/14 Cal Bike
Score: total reps completed
Rx: 150/132
Rx+: 162/144
Metcon (AMRAP – Reps)
EMOM X 12
Min 1: 10 (5/5) Single DB Devils Press
Min 2: 10 KB/DB DL (use two DB/KB)
– athlete chooses weight for devils press + DL
– Score: total reps completed
Cool Down
1:30/SIDE Banded Hamstring Stretch
1 Min Cat/Cow
1 Min Cobra Stretch