Crossfit Garage – CrossFit

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Warm-up

General:

AMRAP X 7

10 WB Thrusters

10 PVC Good Mornings

10 Groiners

8/8 Single Leg Glute Bridges

Specific:

8 Pause Back Squats (2 second pause)

Weightlifting

Back Squat (3×10 )

@ 85-90% of 10RM

Metcon

WB RKBS (Time)

60-30-15

Wall Ball (20/14)

Russian KB Swing (53/35)

13 MIN CAP

Bright Spot

Wall Balls

Russian Kettlebell Swings

Cool Down

1:00 KB Quad Smash/side