Crossfit Garage – CrossFit

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Warm-up

General:

1:00 Lunging Ankle Stretch/Side

1:00 Pigeon Pose/Side

into..

10 Slow Groiners

10 Strict Press

10 Boot Strappers

10 Kip Swings

Specific:

2 Sets (1 w/ empty barbell, 1 w/ light load)

5 Tempo Front Squats (2221)

Skill/Strength

E3MOM X 4

5 Front Squats (Building)
5:00~ to warm up to initial load.

Athletes are to build in weight across all 4 sets every 3:00.

Record heaviest 1×5

Metcon (Time)

WOD
50/40 Cal Bike

25 Thrusters (95/65)

50 Pull-ups

25 Thrusters

50/40 Cal Bike

20 MIN CAP

Bright Spot

Front Squat

Thruster

Pull-ups