Crossfit Garage – CrossFit
Warm-up (No Measure)
One time through:
20 Mountain Climbers
5/5 World’s Greatest Stretch/Ankles
1:00 – 90/90 Hip Rotations
10 WB Deadlift
10 WB Squats w/ 1 sec Pause
10 Bootstrapper Squats
3 Sets:
5-4-3 Tempo Back Squats (2321)
*First set w/ light load, second set with moderate load, last with moderate-heavy
Weightlifting
Paused Back Squat (4×2)
@ 85-90%
Metcon
WB Clean Up Run (Time)
21-15-9
WB Clean 20/14
Up-Downs
**200m Run with WB following each round including to finish the workout**
Rx+ Burpees
Cool Down
1:00/side Thread the needle stretch