Crossfit Garage – CrossFit

Warm-up

see board

Gymnastics

Hollow Hold

Accumulate 1 min

Score = longest hold in seconds

ex. 1×45 sec

or 2×30 sec

Arch Hold

Accumulate 1 min

Score = longest hold in seconds

ex. 1×45 sec

or 2×30 sec

Metcon

Metcon (Time)

Accumulate 3 min in an L-Sit on Plates or Parallettes

*Every time you break, perform 5 Overhead Squats 115/80

IF COMPLETED IN UNDER 7 minutes, go immediately into:

50 Overhead Squats 115/80

Record total time including this in notes.

Score is time to complete the L-Sit.

Rx+ 135/95

Cool down

This is not all mandatory but I do want everybody to Foam Roll and Stretch before leaving. TRUST ME.

Walking Lunges Down and Back gym x 2

Reverse Hypers 2×10

Foam Roll Quads & Glutes

Samson Stretch 1-2 mins