Crossfit Garage – CrossFit

Warm-up (No Measure)

2 Rounds:

200m run

10 Samson Lunges

5 WB Front Squats

5 WB Push Press

10 Spiderman Lunges

– Calf Stretch

– Stationary Quad Pull

Skills

Unilateral Leg Work

10:00 of Pistol Progressions/Pistols
pick 2-3 progressions

Metcon

“Great Balls of Fire” (AMRAP – Rounds and Reps)

AMRAP X 16

200m Wall Ball Run

20 Wall Balls (20/14)

20 WB Walking Lunge
200m = 4 reps

Bright Spot

Pistols

200m Run (Time)

Wall Balls

Cool Down

1:00 Feet Up the Wall Stretch

1:00 Pigeon Stretch each side