Crossfit Garage – CrossFit

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Warm-up

1:00/side Pigeon Stretch

1:00/side Lizard Stretch

:30/leg Half Split Stretch

Then, 2 Rounds:

10 Bootstrappers

10 Jumping Pull-Ups or Ring Rows

10 Box Step-Ups (alternating)

:30 Forearm Plank Hold

Weightlifting

Paused Back Squat (4×5)

(2 Sec Pause in Bottom)

*take 1-2 sets after warmup to build to starting load

*building OR holding same load (athlete’s choice)

*rest 2:00 between sets

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

20 Wall Balls (20/14)

15 Box Jumps (24/20)

10 C2B Pull-Ups

Rx+ 8 Bar MU (instead of C2B)

Cool Down

1:00/side Banded Lat Stretch

1:00/side Couch Stretch

Bright Spot

Back Squat

Wall Balls

Box Jumps

Pull-ups

Chest-To-Bar Pull-ups

Bar Muscle-ups

Muscle-ups