Monday, March 8

6
Mar

Monday, March 8

Crossfit Garage – CrossFit

View Public Whiteboard

Warm-up

:45/:45 Banded Hip Distraction

Into..

AMRAP X 6

10 Glute Bridges

10 Groiners

10 Sumo Squats

10 Narrow Squats

Front Squat (Front Squat 4×5 @ 75-80% of 3RM)

*we are using our 3RM from March 1 and determining 75-80% of this

*aim for 4 sets of 5 reps using this weight

Metcon (AMRAP – Rounds and Reps)

AMRAP X 14

500m row

10 Squat Cleans (135/95)

75 Double Unders

RX+ 185/125 (Strength Focused)
SU 1:1 (scaled)

Row = 1 rep per 100m (5 possible reps)

1 full round = 90 reps

Cool Down

1:30/side Barbell Quad Smash

Bright Spot

500m Row (Time)

Max Effort 500m Row

Clean

Double-Unders

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