Crossfit Garage – CrossFit

Warm-up (No Measure)

Open Door Stretch, into:

2 Rounds:

25 Ft. Bear Crawl

8 KB DL

8 Russian KB Swings

3 Inchworms + 2 Push-up

Specific:

Bench Press

2×8 with 2 sec. pause at the top

1 set: empty bar

2nd set: light weight

Weightlifting

Bench Press (4×8)

ideally holding same weight across all sets

Metcon

KBS Burp HSPU (AMRAP – Rounds and Reps)

AMRAP X 11

25 American KBS (53/35)

15 Burpee to a Target

10 HSPU

Rx+ Strict HSPU
Burpee target = ~6 inches above furthest reach

Bright Spot

KBS

HSPU

Strict Handstand Push-up

Cool Down

3-way banded distraction shoulder stretch (:45/side)