WOD

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 Push Press
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Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 150m row 10 Straight Leg Sit-up 10 Birddogs 10 Step-Ups→ Box Jumps 2nd Round – Quad Stretch/Calf Stretch Metcon Row Sit-up Jumps (AMRAP – Rounds and Reps) AMRAP X 20 1250m Row 40 Ab-Mat Sit-Ups 20 Box Jumps (24/20) Rx+ All rows sub 5:00 Finisher 12 Minutes working on Ring Muscle Up Progressions Bright Spot 1,250m Row (Time) Sit-ups Box Jumps Ring Muscle Up Cool Down 1:00/side Banded Lat Stretch 1:00/side Banded Shoulder Distraction Stretch
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Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 150m row 10 Straight Leg Sit-up 10 Birddogs 10 Step-Ups→ Box Jumps 2nd Round – Quad Stretch/Calf Stretch Metcon Row Sit-up Jumps (AMRAP – Rounds and Reps) AMRAP X 20 1250m Row 40 Ab-Mat Sit-Ups 20 Box Jumps (24/20) Rx+ All rows sub 5:00 Finisher 12 Minutes working on Ring Muscle Up Progressions Cool Down 1:00/side Banded Lat Stretch 1:00/side Banded Shoulder Distraction Stretch Bright Spot 1,250m Row (Time) Sit-ups Box Jumps Ring Muscle Up
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Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 Squat w/ Thoracic Twist (4/side) Bodyweight SL Romanian DL (4/leg) 10 Banded Lat Pulldowns 10 Alt Deadbugs Empty bar – 3 reps each: Clean Grip DL Down Shrug Down Shrug w/ elbows Hang Muscle Clean Front Squat Hang Power Clean Hang Clean Weightlifting Hang Clean (1×1) 20 Mins to build to a 1RM Hang Clean Metcon Front Squat PU (Time) 21-15-9 Front Squats (135/95) Pull-Ups Rx+ C2B Pull-Upsbarbell received from ground Bright Spot Hang Power Clean Front Squat Pull-ups Chest-To-Bar Pull-ups Cool Down 1:00/side Banded Lat Stretch
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Crossfit Garage – CrossFit Warm-up (No Measure) PVC External Rotation Stretch AMRAP X 6 Squat w/ Thoracic Twist (4/side) Bodyweight SL Romanian DL (4/leg) 10 Banded Lat Pulldowns 10 Alt Deadbugs Empty bar – 3 reps each: Clean Grip DL Down Shrug Down Shrug w/ elbows Hang Muscle Clean Front Squat Hang Power Clean Hang Clean Weightlifting Hang Clean (1×1) 20:00 to build to new 1RM or heavy single for the day Metcon Front Squat PU (Time) 21-15-9 Front Squats (135/95) Pull-Ups Rx+ C2B Pull-Upsbarbell received from ground Cool Down 1:00/side Banded Lat Stretch Bright Spot Hang Power Clean Front Squat Pull-ups Chest-To-Bar Pull-ups
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