Crossfit Garage – CrossFit

Warm-up (No Measure)

1:00 Lunging Ankle Stretch/Side

1:00 Banded Hip Distraction/Side

Calf Stretch

Into..

2 Rounds:

30 Single Unders→ Double Unders

:30 Groiner Stretch (per side)

10 Cossack Squats

10 Narrow Stance Squats

10 Sumo Squats

Weightlifting

Front Squat (1×3)

20:00 to build to new 3RM

First 10:00:

1×5 @ 50-60%

1×4 @ 65-75%

2x 2-3 @ 75-90%

Last 10:00:

3-4 Attempts at 3RM

Metcon

FS DU (Time)

5 Rounds:

50 Double Unders

10 Front Squats (95/65)
SU 1:1

– barbell received from ground

Bright Spot

Double-Unders

Cool Down

1:00 Feet Up the Wall

1:00/side Couch Stretch