Wednesday, June 16

14
Jun

Wednesday, June 16

Crossfit Garage – CrossFit

View Public Whiteboard

Warm-up (No Measure)

General:

200m Jog, into..

1:00 Lunging Ankle Stretch/Side

1:00 Pigeon Pose/Side

Into..

2 Rounds:

10 Slow Groiners

12 Alternating Stationary Ham Scoops

:30 Stationary Quad Pull/Leg

Specific:

2×5

Tempo Back Squats (3331)

First with Empty Bar, Second with light load

Skill/Strength

Back Squat (1×10)

15:00 to build to a 10-Rep Max

FS Burp Lunge (Time)

3 Rounds:

10 Front Squats (95/65)

5 Lateral Burpees over the Bar

10 Front Rack Forward Lunges

5 Lateral Burpees over the Bar

9 MIN CAP

Bright Spot

Front Squat

Front Rack Lunge

Cool Down

1:00 Couch Stretch/Side

1:00 Barbell Quad Smash/Side