Crossfit Garage – CrossFit

Warm-up (No Measure)

2 Rounds:

200m Row

Ankle Stretch on Plate

Pigeon Stretch (1:00/side)

3 Inchworm-to-Pushup

Specific:

2 SETS

5 Tempo Back Squats (2321)

*First set w/ light load, second set with light-moderate load

Weightlifting

Paused Back Squat (4×3)

@ 80-85%

*3-sec pause

Metcon

BS Push 1K (Time)

30 Back Squats (105/75)

30 Hand-Release Push-Ups

1,000m Row

Rx+ (135/95)

Cool Down

1:00 Standing QuadStretch/Side

Open Door Stretch

Bright Spot

Back Squat

Hand-Release Push-ups

1000m Row (Time)

Max Effort 1000m Row