Wednesday, January 5

3
Jan

Wednesday, January 5

Crossfit Garage – CrossFit

Warm-up (No Measure)

2 Rounds:

10 Pause Goblet Squats (Light KB, 1 sec pause)

10 Samson Lunges

6 reps 90/90 Hip Rotations

:20 Sumo Squat Hold

Review Back Squat Clusters

Into..

4-4-4 (20 sec between)

3-3-3 (20 sec between)

Weightlifting

Back Squat Clusters (4×6)

4 Total Sets

2-2-2 (20 sec between mini sets)

-Rest 2:30 between total sets-
*hold same weight across all sets OR build slightly across sets

Metcon

Up Down KBS Goblet (Time)

3 Rounds:

20 Up-Downs

20 American KB Swing (53/35)

20 Goblet Lunges

Rx+ Burpees for Up-Downs

Bright Spot

Back Squat

KBS

Goblet Lunge

Cool Down

1:00 Pigeon Pose/Side