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