Crossfit Garage – CrossFit

Warm-up (No Measure)

TABATA X 2 (8 rounds :20 on, :10 off)

#1:

Movement 1: Bike

Movement 2: Air Squats

Rest 1 minute

#2:

Movement 1: Jump Rope

Movement 2: Jump Squats

Specific:

2 SETS

5 Tempo Back Squats (2321)

*First set w/ light load, second set with light-moderate load

Weightlifting

Paused Back Squat (4×3)

@ 80-85%

(3-sec pause)

Metcon

Echo Doubles (Time)

3 Rounds:

30/25 Cal Bike

100 Double Unders

16 MIN CAP
SU 1:1

Bright Spot

Double-Unders

Cool Down

1:00 Couch Stretch/Side