Crossfit Garage – CrossFit
Skill/Strength
Warm-up
Calf Stretch, Into:
2 Rounds:
8 Bootstrappers
8 DB Front Squat
8 DB Press
8 sit ups
8 squats low and slow
Scorpion stretch
Thruster
for 15 min, 3 sets of 5 reps, building each time. If possible on the last set try for 5+ reps.
Metcon
emom 9 thruster sit up hold (AMRAP – Reps)
EMOM for 9 min:
1: Max Thruster 65% 1RM
2: Max Sit Up
3: Max continuous double KB hold (53 / 35) (10s = 1 rep)
Put weight in notes