Crossfit Garage – CrossFit

Warm-up (No Measure)

Open Door Stretch (:30/side)

Thoracic Rotation (:30/side)

Pigeon Stretch (1:00/side)

Low Squat Hold/Ankle Stretch holding plate, into:

2 Rounds:

8 Cossack Squats

6 Up Downs to Plate

8 Bootstrappers

6/6 Single Leg Glute Bridge

Back Squat Warmup:

1×8 Empty Bar

– spend ~8:00 building to working weight

– DU tips and warmup

Back Squat

about 65% of 1RM

build to above the weight you want to use in the wod.

Metcon

EMOM Back Squat Dub Up (Weight)

EMOM X 18

Minute 1: 5 Back Squats (Moderate-Heavy)

Minute 2: 50 Double Unders

Minute 3: 15 Up-Downs

Rx+ Burpees for Up-Downs
SU 1:1 (scaled)

55-75% BS

MUTE sports is coming Thursday so practice the DU and have questions ready

EMOM Back Squat Dub Up Scaled (Weight)

EMOM X 18
Minute 1: 5 Back Squats (Moderate-Heavy)
Minute 2: 30 Single or Double Unders
Minute 3: 10 Up-Downs

Cool Down

Roll and stretch before leaving

Be sure to put time into your claves