Crossfit Garage – CrossFit
Warm-up
:30 Spiderman Lunge/side
:30 Pigeon/side
AMRAP x 6
10 Air Squats w/ 2 sec pause
5 Lateral Up-Downs over bar
3 Hang Muscle Clean
3 Shoulder Press
Review Pause Front Squat, Into..
10 Elbow Rotations
1×3 w/Light-Moderate Load (3 sec.)
1×2 w/ Moderate load (2 sec.)
1×1 (1 sec.)
Weightlifting
Pause Front Squat real (4 x 1 )
(w/ x-sec pause in bottom)
with 1 sec pause at bottom
Metcon
‘Neddy Lou’ (Time)
2 Rounds:
27 Lateral Burpees over the Bar
21 Clusters (95/65)
last tested 3/8/22
Cool Down
1:00 Couch Stretch/Side
1:00/Side Thread the needle stretch