Crossfit Garage – CrossFit
Warm-up (No Measure)
1:00 Pigeon Pose/Side, into..
2 Rounds:
8 Groiners
8 Air Squats (1 sec pause)
8 Barbell Upright Rows
8 Up-Down Step-Ups
Empty Bar:
10 Elbow Rotations
5 reps (2 second pause @ bottom)
Weightlifting
Front Squat (3×5)
1×5 @ 50-55%
1×5 @ 60-65%
1×5 @ 70-75%
Metcon
EMOM FS Lateral Sumo Box (AMRAP – Reps)
EMOM X 16
Minute 1: 12 Front Squats (95/65lbs)
Minute 2: Max Lateral Up-Downs over Bar
Minute 3: 12 Sumo Deadlift High Pull
Minute 4: Max Box Jumps (24/20)
*Score = total number of Up-Downs + Box Jumps
Bright Spot
Sumo Deadlift High Pull
Box Jumps
Cool Down
1:00/side Couch Stretch
1:00 Hands on Wall Prison Stretch