Monday, March 28

26
Mar

Monday, March 28

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