Crossfit Garage – CrossFit

Warm-up (No Measure)

Wrist/Forearm Stretch

Lunging Ankle/Groiner Stretch (1:00/side) into:

2 Rounds:

10 Pulls on Rower

3 Front Squats (barbell)

3 Back Squats (barbell)

(increase weight Round 2)

Weightlifting

Front Squat (1×5 2×4 2×3)

1×5 @ 50-60%

2×4 @ 65-75%

2×3 @ 75-85%

Metcon

Santa’s Sleigh Ride (Time)

1000m Row

10 Back Squats @185/135

3 Rope Climbs

10 Back Squats

1000m Row

TIME CAP 20:00
*barbell may be taken from rack

Bright Spot

1000m Row (Time)

Max Effort 1000m Row

Back Squat

Rope Climb

Cool Down

1:00 Barbell Quad Smash