Crossfit Garage – CrossFit

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Warm-up

2 Rounds:

10 Up-Downs

10 Cossack Squats

10 1 ¼ Front Squats

10 Groiners

Front Squat (4×3)

Front Squat

4×3 @ 80-85% of 3RM (use 3RM from 3/1)

Metcon (Time)

4 Rounds:

10 Back Squats (115/75)

10 Back Rack Lunges

15 Lateral Burpees over the bar

Rx+ 135/95

13 MIN CAP
– barbell received from ground

– lunges may be forward or reverse

Cool Down

1:00 Couch Stretch/Side

1:00 Pigeon Stretch/Side

Bright Spot

Back Squat

Back Rack Lunge