Crossfit Garage – CrossFit
Warm-up (No Measure)
1:00 Wrist/Forearm Stretch, into:
AMRAP X 7
:30/side Groiner
8 Banded Pull-Aparts
8 Muscle Clean
8 Front Squats
Review Back Squat
2×3 (1 sec pause)
*First set w/ light load, second set with light-moderate
Weightlifting
Back Squat (1×1)
20:00 to build to 1RM. Stay here as long as you need if you want to prioritize the lift
Metcon
2BB Tester (Time)
500m row
40 air squats
30 sit ups
20 push ups
10 ring rows
Rx+ 10 Pull ups
(make notes so you can compare apples to apples)
Bright Spot
Pull-ups
Cool Down
1:00/Side Barbell Quad Smash
1:00/Side Couch Stretch