Crossfit Garage – CrossFit
Warm-up (No Measure)
1:00 Lunging Ankle Stretch/Side
1:00 Couch Stretch//Side
Into..
2 RDS
10 Slow Groiners
10 Cossack Squats
5 Up-Downs
10 Russian KB Swings
Specific:
2×5
Tempo Back Squats (3331)
First with Empty Bar, Second with light load
Weightlifting
Back Squat (1×10)
15 MINS TO BUILD TO 10RM
*last tested 6/16
Metcon
EMOM BS KBS Up-Down (Weight)
EMOM X 15:
Minute 1: 6 Back Squats @ 80% of 10RM (From Rack)
Minute 2: 12 American KB Swings (53/35)
Minute 3: 15 Up-Downs
Score: Back Squat weight (Rx is 80% of 10RM)
Bright Spot
KBS
Cool Down
1:00/Side Barbell Quad Smash