Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds:
10 Pause Goblet Squats (Light KB, 1 sec pause)
10 Samson Lunges
6 reps 90/90 Hip Rotations
:20 Sumo Squat Hold
Review Back Squat Clusters
Into..
4-4-4 (20 sec between)
3-3-3 (20 sec between)
Weightlifting
Back Squat Clusters Real (4×6)
*hold same weight across all sets OR build slightly across sets
Metcon
Up Down KBS Goblet (Time)
3 Rounds:
20 Up-Downs
20 American KB Swing (53/35)
20 Goblet Lunges
Rx+ Burpees for Up-Downs
Bright Spot
Back Squat
KBS
Goblet Lunge
Cool Down
1:00 Pigeon Pose/Side