Crossfit Garage – CrossFit
Warm-up
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
8 Bootstrappers
6/6 Single Leg Glute Bridge
Skill/Strength
Dips (can mix both dips and BS together to maximize time and warm up)
12min to work on:
db on boxes feet on the floor
db on boxes feet raised
Rings jump and hold
Rings jump and slowly descend
matador as needed
Find your fit and know what the next one will be
Metcon
Stoned Squatter (Time)
15-12-9-6
Stone to Shoulder 70/35
Back Squat 55% 1 RM
Rx+
Bodyweight Back Squat
Stone 110/70
10min to Warm BS to just over working weight then reduce for WOD