Crossfit Garage – CrossFit
Warm-up (No Measure)
Thoracic Extension Stretch (foam roller) 2:00
200m jog/250m row, into..
2 Rounds:
:30 Banded Front Rack Stretch/Side
10 Wall-Facing Prisoner Squats
9 Push Press
2 Sets:
5 Pause Front Squats (3 Sec Pause)
(one with empty bar, one with light load)
Weightlifting
Front Squat (3×3)
for 15 min, 3 sets of 3 reps, building each time. If possible on the last set try for 3+ reps.
Metcon
Thrusters 200m Couplet (AMRAP – Rounds and Reps)
AMRAP X 11
9 Thrusters (95/65lbs)
200m run
Rx+ All runs sub 1:00 + Unbroken Thrusters
200m = 4 reps
Scale to shoot for aournd 5 rounds
Target weight is 55% of your Thruster 1RM or 35% of your FS 1RM
Thrusters 200m Couplet Scaled (AMRAP – Rounds and Reps)
AMRAP X 11
9 Thrusters (45/35lbs)
100m run
100m = 2 reps
Scale for 5 rounds
Cool Down
1:00/Side Barbell Quad Smash