Monday, April 5

Crossfit Garage – CrossFit

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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


Cool Down

1:00 Barbell Quad Smash/Side

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