Crossfit Garage – CrossFit

Warm-up (No Measure)

Quad Pull on Rig

Squat Hold (Ankle/Hip Stretch), Into:

AMRAP 7

4 Box Step Over

4/4 Single DB SDHP

6 reps 90/90 Hip Rotations

8 Birddogs

Metcon

DB Box Over Jump Snatch (AMRAP – Rounds and Reps)

AMRAP X 10

10 Single DB Box Step Over (50/35) (24/20)

10 Box Jump Overs

10 Alt. DB Snatches
shoot for 4 rds

DB Box Over Jump Snatch Scaled (AMRAP – Rounds and Reps)

AMRAP X 10
10 Single DB Box Step Up (25/10) (24/20)
10 Jump Squats
10 Alt. DB Snatches

shoot for 4 rds

Skills

Squat Snatch

ROM!

The goal is to catch it down low, don’t worry about the weight. Fix the movment

Cool Down

Roll and stretch before leaving