Crossfit Garage – CrossFit

General Warm-up (No Measure)

3 sets:

6 push-ups

8 alternating Cossack squats

10 DB goblet squats

– Increase DB load for the goblet squats each set.

Front Squat (- RX –
5 sets for load:
5 front squats)

All sets 70% or greater.

Hollow rocks & ring dip emom (AMRAP – Reps)

EMOM 14:

Min. 1 | :30 hollow rock

Min. 2 | :30 strict ring dips

– Try to move for as much for the :30 as possible.

– Goal ring dips: 7-12 reps per :30 interval.

– Substitute with banded ring dips or ring support holds as needed.

Stretching (No Measure)

1 set:

3:00 foam roll quads

– 1:00 both legs.

– 1:00 left-leg bias.

– 1:00 right-leg bias.