Crossfit Garage – CrossFit

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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 (AMRAP – Rounds and Reps)


200m row

10 burpee box jump-overs 24/20

15 abmat situps

Bright Spot

Biker Squats


Squats. Squats are a great off-season exercise they work the glutes, hips and Quads

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