Tuesday, September 28

26
Sep

Tuesday, September 28

Crossfit Garage – CrossFit

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Warm-up (No Measure)

3 Rounds @ Increasing Pace (2:00 on, :30 off):

4 Up-Downs

8 Alternating Step-Ups

8 Samson Lunges

4 Plate G2OH

Skill/Strength

DBL DB Box Step-Up (3×16)

Double Dumbbell Alternating Box Step-Up
athletes may increase weight across sets as long as form maintains

Metcon

AMRAP Burp Lunge Jump (5 Rounds for reps)

AMRAP X 4

10 Burpees

10 OH Plate Lunges (45/25)

10 Box Jumps (24/20)

*Rest 1 minute between rounds*

(Repeat for a total of 5 rounds)
– lunges may be forward or reverse

– begin each AMRAP with burpees

Bright Spot

OH Plate Lunge

Box Jumps

Cool Down

1:00 Standing Calf Stretch/Side