Crossfit Garage – CrossFit
Warm-up (No Measure)
Wrist Mobility
Shoulder Opener Stretch
2 Rounds:
10/8 Cal Bike
10 Elbow Rotations ->
8 Strict Press -> Push Press
Split Jerk Prep:
1×3 – 3 sec pause in receiving position (empty bar)
1×3 – 2 sec pause (light load)
1×2 – 1 sec pause (light-moderate load)
Weightlifting
Split Jerk w/ 1-sec Pause Overhead (5×2)
*building
Metcon
Cal Push Press Intervals (Time)
6 Rounds:
12/10 Cal Bike
10 Push Press (115/75)
*Rest :30 between rounds*
Row: 14/12
Cool Down
1:00 Hands on Wall Prison Stretch
1:00/Side Barbell Quad Smash
Bright Spot
Split Jerk
Pause Split Jerk
2-sec Pause Overhead