Crossfit Garage – CrossFit

Warm-up

1:00 Lunging Ankle Stretch/Side

1:00 Couch Stretch/Side

Wrist/Forearm Stretch, Into..

10/8 Cal bike, then

2 rounds

10 Cossack Squats

10 Lunges w/ Twist

10 scoops

10 scap push ups

Skill/Strength

Front Squat

20 min to build to your heaviest set of 3 reps. aka find your 3RM. This is the priority for the day. Stay here as long as you need, but the class will move on

Metcon

bike s20 fast (Time)

For time, 5 Rounds of:

12/8 cal bike
9 x S2O (55% of 1RM Jerk)

Cool Down

roll and stretch