Crossfit Garage – CrossFit
Warm-up
2:00 Easy Bike, into:
2 sets:
10 PVC Pass Throughs
6 Kneeling SA Upside Down KB Press/per arm
10 Elbow Rotations
5 Strict Press
Weightlifting
Push Jerk (5×4)
athletes may build across the sets
– log heaviest 1×4
Metcon
Sprint Clean + Jerk Ladder (Weight)
On a 10:00 clock:
– Start at 50% of your 1RM (C+J)
– You may only make 10lb (total) jumps at a time
– You must complete one rep before moving up in weight
– You may rest as much or as little as you want
– Score is your TOTAL combined weight lifted (all your completed lifts added together)
Cool Down
1:00 Banded Shoulder Distractions /side