Crossfit Garage – CrossFit
Warm-up (No Measure)
1:00 Bike or Row
5 Bootstrappers
5 Tempo Air Squats (2221)
5 Split Squats/leg
5 Push-up to Pike
1:00 Bike or Row
5 Alt Groiners/leg
5 Pause Air Squats (3 sec)
5 Reverse Lunges/leg
5 Up-Downs
1:00 Bike or Row
10 Air Squats
5 Burpees
25′ Walking Lunge
Weightlifting
Back Squat (1×1)
Accessory Work
3 Rounds (for Quality):
10 PVC or Barbell Good Mornings
5/5 Single Leg Glute Bridge (2-sec pause)
10 Bicycle Squats (weighted or unweighted)
Cool Down
1:30 KB Calf Smash/Side