Crossfit Garage – CrossFit
Warm-up (No Measure)
T-Spine Extension (foam roller)
– Quad Pull
– Box/Bench Ankle Stretch, into:
2 Rounds:
150m row
10 Groiners
10 Scap Pull-Ups
Specific:
Tempo Front Squats (2221)
2×6
Weightlifting
Front Squat (2×6, 2×4)
*building*
– log last/heaviest set of 4
Metcon
“Jackie” (Time)
For Time:
1k row
50 Thrusters (45/35)
30 Pull-Ups
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Bright Spot
1000m Row (Time)
Max Effort 1000m Row
Thruster
Pull-ups
Cool Down
1:00 Feet Up the wall stretch
1:00 Barbell Quad Smash/Side