WOD

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

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