Crossfit Garage – CrossFit
Warm-up (No Measure)
Couch Stretch (1:00/leg)
1:00 Bottom of Squat Ankle Stretch (holding bumper plate)
2 Rounds:
5 Up-Downs
10/10 Long Lunge Hip Circles
Box Squats:
1×8 empty bar
1×5 light weight
1×3 increased weight
Weightlifting
Box Squat real
*building across to a heavy single
1×3
2×2
2×1
Metcon
“Bane” (AMRAP – Rounds and Reps)
AMRAP X 10
10 Back Squats (115/75)
10 Back Rack Lunges
15 Lateral Burpees over the bar
Bright Spot
Back Squat
Back Rack Lunge
Cool Down
1:00 Couch Stretch/Side
1:00 Pigeon Stretch/Side