Monday, March 1

Crossfit Garage – CrossFit

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Warm-up

2 RDS

2:00 Bike

10 Air Squats to Medball

8/8 Long Lunge Hip Circles

:30/Side Banded Lat Stretch

Front Squat (1×3)

20:00 running clock

– build to a heavy-ish 3-rep for today

– remember to rest 2:00 between attempts, especially as the load gets more challenging

Metcon (AMRAP – Rounds and Reps)

AMRAP X 9

3,6,9, ETC.

Burpees

Wall Balls (20/14)
Round of 3 —> 1 Round

Round of 6 —> 2 Rounds

Round of 9 —> 3 Rounds

Round of 12 –> 4 Rounds

Round of 15 –> 5 Rounds

Score: completed full rounds + completed reps of next round

Cool Down

1:00 Feet Up the Wall Stretch

1:00/side Barbell Quad Smash

Bright Spot

Wall Balls