Crossfit Garage – CrossFit
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