Crossfit Garage – CrossFit

Warm-up (No Measure)

Banded Front Rack Stretch, into:

AMRAP X 8

10 Box Step Over

8/8 KB Halos

10 Close Stance Squats

20 Mountain Climbers

10 Alt Box Pistol Squats

Metcon

Box Over KB Hold Lunge Plank (AMRAP – Rounds and Reps)

AMRAP X 20

20 Box Jump Overs (24/20)

1:00 KB Front Rack Hold

20 Front Rack KB Lunges (Athlete’s Choice, Heavy)

1:00 Plank (Athlete’s Choice)
FR Hold + Plank Hold: 1 rep per 10 seconds

Skills

Rope Climb

Bright Spot

KB Front Rack Hold

Front Rack Lunge

Plank hold

Cool Down

1:00/Side Pigeon Pose