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

Weightlifting

DBL DB Alternating Box Step-Up (3×12)

– may build across the 3 sets
24/20″ box height

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

Finisher

E2MOM X 3

20 Plank DB Pull Throughs

Bright Spot

Box Jump Over

DB Snatch

Cool Down

1:00/Side Pigeon Pose

1:00/side Standing Calf Stretch