Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 8

200m row

8 Up-Down DB DL

4/4 Single DB Push Press

PVC External Rotation Stretch

Review Strict Press, Into..

1×5 w/ Light Load

1×3 w/ Light-Moderate Load

1×2 w/ Moderate Load

Weightlifting

Shoulder Press (3×1)

1+ reps on final set

Metcon

AMRAP 1k Box Devils (AMRAP – Rounds and Reps)

AMRAP X 20

1000m row

20 Box Jumps (24/20)

10 Devil’s Press (50/35lbs) (22.5/15kg)
1000m Row = 10 possible reps (1 rep per 100m)

AMRAP 1k Box Devils Scaled (AMRAP – Rounds and Reps)

AMRAP X 20
800m row
20 Box Steps (24/20)
10 Devil’s Press (25/10lbs)

Cool Down

Roll and stretch before leaving