Thursday, February 24

Crossfit Garage – CrossFit

Warm-up (No Measure)

400M Jog, Into:

EMOM X 6

Minute 1: 8 PVC Pass Throughs + 8 PVC OH Squats

Minute 2: 8 Hollow Rocks + 8 Supermans

Minute 3: :20 Pigeon Pose/side

Skill/Strength

EMOM x 9 (Weight)

Min 1: 5 Overhead Squat (Very Light, Positional Focus)

Min 2: 10 Perfect Kip Swings

Min 3: :45 Pistol Progression
– Beginner: 2 Foot Close Stance squat, Single leg DL, Single Leg Glute Bridge

– Intermediate: Box/Bench Pistols, Rig Assisted Pistol, or Pistol w/Toe Hooked

– Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo)

Metcon

200 Russian Up Step Overhead (AMRAP – Rounds and Reps)

AMRAP X 16

200m run

40 Russian Twists

30 Up-downs

20 Step-Ups (24/20)

10 Overhead Squats (45/35lbs) (20/16kg)

Rx+ Weighted Step Ups and Russian Twist
200m = 4 reps

Bright Spot

Overhead Squat

Pistols

Cool Down

1:00 Down-Dog Hold

1:00 Pike Hold

1:00/side Pigeon Pose

1:00 Squat Hold (Can use rig)