Crossfit Garage – CrossFit

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Lactate Tester (Time)

3 Rounds for time:

25 KBS 2/1.5pd

25 Burpees
*scale KB if needed

Accessory Work


3 Rounds:

10 Banded Lat Pull-Downs

10 Knees to Chest

10 DB Bent Over Row (10/arm)

100m run

*coaches advise athletes with load choice, if necessary

Intended Response

Written using the heavier KB, athletes should make sure to focus on proper swinging form, as to not injure or impair the back during this workout. Work towards keeping a controlled breathing pattern, as the hear rate will elevate immediately and remain throughout the duration. During the KBS, utilize the hips/legs to do most of the work. Approach the burpees by maintaining a controlled descent to the ground, then using the hips to hinge and explode off the ground.

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