Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds @ Increasing Pace:
8/6 Cal Bike or Row
:30 Groiners (each leg)
10 Cossack Squats
10 Scap Pull-Ups
– Quad Pull
Specific:
2 Sets:
8 Tempo Back Squats (2321)
*First set w/ empty barbell, second set with light load
Weightlifting
Paused Back Squat (4×4)
@ 70-75% (or moderate-heavy)
*3-second pause*
Metcon
Squat Clean and Pull (Time)
3 Rounds:
6 Squat Cleans (135/95)
10 Pull-Ups
Rx+ C2B Pull-Ups
8 MIN CAP
Bright Spot
Back Squat
Clean
Squat Clean
Pull-ups
Chest-To-Bar Pull-ups
Cool Down
1:00/Side Barbell Quad Smash
1:00/Side Couch Stretch