Crossfit Garage – CrossFit
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