Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP x 6

20 Single-Unders → Switch to DU/Attempts at halfway

5 Air Squats w/ 2-sec hold @ bottom

5 Up-Downs

– Calf Stretch

10 reps empty bar Box Squat to target

Weightlifting

Back Squat (Rep Scheme = your choice)

get the weight to above what you’ll use in the WOD. Thus on the heavy side. 80% of your 1 RM for example.

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

– bar received from rack (stagger athletes as necessary)

– last tested 2/22/22

make the BS heavier than last time, if you can

Bright Spot

Back Squat

Double-Unders

Cool Down

1:00 Couch Stretch/Side