Crossfit Garage – CrossFit
Warm-up (No Measure)
AMRAP X 7
10 Banded Pull Aparts
10 PVC Pass Throughs
20 Plank Shoulder Taps
5/5 Single DB Strict Press (Light DB)
Review Strict Press, Into..
1×6 w/ Empty Bar (1 sec. Pause Overhead)
1×5 w/ Light Load
1×3 w/ Light-Moderate Load
Weightlifting
Shoulder Press (3×3*)
*3+ on final set
– building ~70% – ~90%
Metcon
EMOM DB Push Wall Walk (AMRAP – Reps)
EMOM X 12
Minute 1: 8/8 Single Arm DB Push Press 50/35
Minute 2: 2 Wall Walks
Rx+ 3 Wall Walks
Score = Total Reps
Rx —> 108
Rx+ —> 114
WW are deceptive, be mindful of your shoulders
EMOM DB Push Wall Walk Scaled (AMRAP – Reps)
EMOM X 12
Minute 1: 8/8 Single Arm DB Push Press 25/10
Minute 2: 2 Wall Walks or 20 sec Hand Stand Hold
Cool Down
Roll and stretch before leaving