Crossfit Garage – CrossFit

Warm-up

2 rounds

10 cal bike

50 SU

10 sit ups

10 slow low squats

10 pvc pass through

followed by:

30sec each side

calf stretch

sampson

on rig open/close arm stretch

Skill/Strength

Overhead Squat

for 15 min, 3 sets of 3 reps, building each time. If possible on the last set try for 3+ reps.

Metcon

bike L-sit DU fast (Time)

For time, 5 rounds of:

16/12 cal Bike
accumulate 20sec of L-sit (scale to athletes’ choice hardest)
30 DU (Scaled 60 SU)

add choice to notes
push yourself, choose hard!