Crossfit Garage – CrossFit

Warm-up (No Measure)

2 Rounds:

200m Jog

10 Bootstrapper Squats

:30 Spiderman Lunge/side

10 Push Press

10 Kip Swings

Review Thruster P.O.P/Pull-up options

Weightlifting

Push Press (2×4, 2×2 )

2×4 @ 85-90% of 1RM

2×2 @ 90-95% of 1RM

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
last tested 4/8/22

Finisher

Max Effort 1:30 Bike (Calories)

Bright Spot

Thruster

Pull-ups

Ring Rows

Cool Down

1:00 Feet Up the Wall Stretch

1:00 Couch Stretch/Side