Crossfit Garage – CrossFit

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Warm-up

AMRAP X 8

10 Up-down Step-Ups

10 Empty Barbell Good Mornings

10 Empty Barbell Bent Over Rows

10 Tuck-Ups

Weightlifting

Deadlift (4×4)

4 sets of 4 @ 75-80% 1RM

– use most current 1RM

– rest 2:00 between sets

DL BJ Sit-up (Time)

21-15-9

Deadlift (225/155)

Box Jumps (24/20)

Sit-Ups

Rx+ T2B instead of Sit-ups

12 MIN CAP

Bright Spot

Box Jumps

Sit-ups

Toes-To-Bar

Cool Down

1 min/side lying back stretch (pull knees to the side, keep shoulders square)

1 min/side Banded Hamstring Stretch