Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds @ Increasing Pace:
8/6 Cal Bike
:30 Spidey Lunge (each leg)
8 Cossack Squats
8 Scap Pull-Ups —> Kip Swings
– Quad Pull
Specific:
2 Sets:
8 Tempo Back Squats (2321)
*First set w/ empty barbell, second set with light load
Weightlifting
Paused Back Squat (4×4)
@ 70-75% (or moderate-heavy) of PBS
*3-second pause*
Metcon
Squat Clean and Pull (Time)
3 Rounds:
6 Squat Cleans (135/95)
10 Pull-Ups
Rx+ C2B Pull-Ups