Crossfit Garage – CrossFit
Metcon
Benchwarmers (Time)
Teams of 3:
Rx
3 Rounds:
100 Calorie Row
50 Bench Press (115/80)
400m Team Run
Rx+
3 Rounds:
100 Calorie Row
50 Bench Press (135/95)
400m Team Run
– Divide up work as necessary; 1 partner working at a time
– Teams can be mix of males/females
– Choose load for bench press on an individual basis
*400m runs completed together*
– if partners prefer to socially distance and not share a bench, bench press can be done from floor using DBs (floor press) for similar range of motion
Bright Spot
Bench Press
400m Run (Time)
Max Effort 400m Run
Intended Response
Strategize beforehand how partners want to divide up reps. With just one partner working at a time, switch frequently in order to keep partners moving and keep rest periods short (keep HR elevated). Load barbell for bench press in an order that makes sense to avoid unnecessary loading/unloading between partners.