Crossfit Garage – CrossFit

Warm-up (No Measure)

Banded Front Rack Stretch, into:

AMRAP X 6

8/6 Cal Bike

6 Barbell Sumo DL

6 Upright Rows

6 Cossack Squats

E2MOM X 3

Set 1: 10 Front Squats + 10 Elbow Rotations (empty bar)

Set 2: 8 Front Squats (Light-Mod/ 40-50% or 3-4 RPE)

Set 3: 6 Front Squats (Moderate/ 50-60% or 4-5 RPE)

Weightlifting

Front Squat (2×8, 2×6)

Metcon

Sumo DL Situp FS (AMRAP – Rounds and Reps)

AMRAP X 8

20 Barbell SDHP (95/65)

20 Sit-Ups

20 Front Squats

Bright Spot

Sumo Deadlift High Pull

Sit-ups

Cool Down

1:00/Side Barbell Quad Smash

1:00 Alternating between Cobra Stretch and Childs Pose