Crossfit Garage – CrossFit
Warm-up
2:00 Easy Bike, Into..
2 Rounds:
8/8 Lunging Hip Circles
8 Plank Walkouts
8 Push-Up to Pike
8 Good Mornings
8 Cossack Squats
8 Glute Bridges w/ 2 sec. Pause at the top
Metcon (Weight)
“CrossFit Total”
1 RM Back Squat
1 RM Strict Press
1 RM Deadlift
Score: total load for all 3 lifts
Percentage recommendation breakdown:
4 reps at 50% of 1RM or Light Weight
3 reps at 60% of 1RM or Light-Moderate Weight
2 reps at 70% of 1RM or Moderate Weight
1 rep at 80% of 1RM or Moderate-Heavy Weight
~3 sets near maximal
Bright Spot
Back Squat
Shoulder Press
Deadlift
Cool Down
1:00 Barbell Quad Smash/Side