27
Feb
Monday, March 1
Crossfit Garage – CrossFit
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