Crossfit Garage – CrossFit

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Warm-up (No Measure)

2 Rounds:

25 Mountain Climbers

10 PVC Pass Throughs

10 Elbow Punches

8 Strict Press

Specific:

2 Rounds (1 w/ empty bar, 1 w/ light weight):

3 Dip and Pause

3 Dip and Drive (No Press)

3 Dip, Drive, Press (2 sec pause overhead)

Weightlifting

Push Press (3RM)

20:00 to find 3-Rep Max

Metcon

400m S2O (Time)

3 Rounds:

400m run

10 Shoulder to Overhead (155/105)

11 MIN CAP
400m = 4 reps

*barbell received from ground

Bright Spot

400m Run (Time)

Max Effort 400m Run

200m Run (Time)

Push Jerk

Cool Down

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