Wednesday, March 23

21
Mar

Wednesday, March 23

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)

3+ on final set

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

Bright Spot

Thruster

200m Run (Time)

250m Row (Time)

Cool Down

1:00/Side Barbell Quad Smash