Crossfit Garage – CrossFit

Warm-up

Warm-up

Short line drills – 6 mats down, jog back to start:

– Lunge with a Twist

– Ham Scoops

– Broad Jump + Vertical Jump

– Alternating Side Lunges

– High knees (accumulate 30)

– Butt Kicks (accumulate 30)

PVC:

Pass Throughs

PVC OHS

Snatch Warmup:

Snatch Deadlift

Down + Finish

Down + Finish w/ elbows

Muscle Snatch

Power Snatch

Squat Snatch

Metcon

28 AMRAP 400 Snatches (AMRAP – Rounds and Reps)

AMRAP X 28

400m run

3 Power Snatch (Athlete’s Choice: Heavy)

400m run

3 Squat Snatch

Rx+ All runs sub 1:50
400m = 8 reps (1 rep per 50m)

Bright Spot

400m Run (Time)

Max Effort 400m Run

200m Run (Time)

Power Snatch

Squat Snatch

Snatch

Cool Down

1:00 Feet Up the Wall

1:00 Standing Calf Stretch/Side