Crossfit Garage – CrossFit

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Warm-up

2:00 Easy Bike into..

2 Rounds:

10 WB Front Squats

10 WB Push Press

10 Bootstrapper Squats

10 Cossack Squats

Specific:

E2MOM X 3

5 Pause Back Squats (2 sec Pause at bottom)

Back Squat (5×3)

Heavy (not building) – Athletes should spend a few minutes warming up to a load that is heavy, but there is no concern for misses. The goal is 5 sets of 3 reps at the same load across all sets

Metcon (Time)

WOD
2 RFT

30/25 Cal Bike

50 Wall Balls (20/14)

12 MIN CAP

Cool Down

1:30 Feet up the wall stretch

Bright Spot

Back Squat

Wall Balls