Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Wrist/Forearm Stretch, into: AMRAP X 7 :30/side Groiner 8 Banded Pull-Aparts 8 Muscle Clean 8 Front Squats Review Back Squat 2×3 (1 sec pause) *First set w/ light load, second set with light-moderate Weightlifting Back Squat (1×1) 20:00 to build to 1RM. Stay here as long as you need if you want to prioritize the lift Metcon 2BB Tester (Time) 500m row 40 air squats 30 sit ups 20 push ups 10 ring rows Rx+ 10 Pull ups (make notes so you can compare apples to apples) Bright Spot Pull-ups Cool Down 1:00/Side Barbell Quad Smash 1:00/Side Couch Stretch
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