Crossfit Garage – CrossFit

Warm-up

Quad Pull on Rig

Squat Hold (Ankle/Hip Stretch),

Into:

2 rounds of:

8 Box Step Up

8 push ups

8 light KB swings

8 Birddogs

Skill/Strength

Bench Press

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

kb box jump fast (Time)

For time, 7 Rounds of:

15 x KB (American 53/35)
9 x Box Jump / Step (24/20)

Cool Down

roll and stretch