Crossfit Garage – CrossFit
Warm-up (No Measure)
Open Door Stretch (:30/side)
Thoracic Rotation (:30/side)
Pigeon Stretch (1:00/side)
Low Squat Hold/Ankle Stretch holding plate, into:
2 Rounds:
8 Cossack Squats
6 Up Downs to Plate
8 Bootstrappers
6/6 Single Leg Glute Bridge
Back Squat Warmup:
1×8 Empty Bar
– spend ~8:00 building to working weight
– DU tips and warmup
Back Squat
about 65% of 1RM
build to above the weight you want to use in the wod.
Metcon
EMOM Back Squat Dub Up (Weight)
EMOM X 18
Minute 1: 5 Back Squats (Moderate-Heavy)
Minute 2: 50 Double Unders
Minute 3: 15 Up-Downs
Rx+ Burpees for Up-Downs
SU 1:1 (scaled)
55-75% BS
MUTE sports is coming Thursday so practice the DU and have questions ready
EMOM Back Squat Dub Up Scaled (Weight)
EMOM X 18
Minute 1: 5 Back Squats (Moderate-Heavy)
Minute 2: 30 Single or Double Unders
Minute 3: 10 Up-Downs
Cool Down
Roll and stretch before leaving
Be sure to put time into your claves