Crossfit Garage – CrossFit
Accessory Work
Metcon (No Measure)
Biker Squats on a 25# Plate
3 Sets of 15 Reps
Back rack barbell
Increase weight each set; choose three ascending loads
*Rest at least 2:00 between sets
With heels elevated on plate and feet narrowly separated, keep torso high and squat as low as possible, pushing knees forward. This is not for measure, just squatting accessory work
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
200m row
10 burpee box jump-overs 24/20
15 abmat situps
Bright Spot
Biker Squats
Why?
Squats. Squats are a great off-season exercise they work the glutes, hips and Quads