Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 7

8/6 Cal Bike

5 Push-Up to Pike

10 KB Straight Leg DL

Specific:

3×5 Tempo Floor Press (2121) + 3 Push-Ups

*Start with Light load and build to just below starting weight

Weightlifting

EMOM X 10

Minute 1: 5 Floor Press

Minute 2: 12 Push-Ups
*build across sets as long as technique remains

Metcon

Echo Russian PPress (AMRAP – Rounds and Reps)

AMRAP X 15

30/25 Calorie Bike

20 Russian KB Swings (70/53)

10 DB Push Press (50/35)

Bright Spot

Floor Press

Push-ups

Russian Kettlebell Swings

DB Push Press

Cool Down

1:00 Scorpion Stretch/Side

1:00 Thread the needle/side