Crossfit Garage – CrossFit
Metcon
Echo Interval Sprint 1 (Time)
8×10 Calories Echo Bike Sprint
*3-minute rest between rounds*
– Perform eight 10-calorie sprints with 3-min rest between
– Athletes keep track of their own time using clock. Score is total time including rest periods
Rowing Interval Sprint 1 (Time)
8×10 Calorie Row Sprint
*:90 rest between rounds*
– Perform eight 10-calorie row sprints with :90 rest between
– Athletes keep track of their own time using clock. Score is total time including rest periods
Metcon
AMRAP 7 (AMRAP – Rounds and Reps)
5 Dips (anywhere)
10 Plate G2O 45/25
15 Sit-ups
Rx+
Unassisted Matador Dips
GHD Sit-ups
* Dips: bench, box, assisted matador, assisted ring
* 30 possible reps total
Bright Spot
Dips
GHD Situps
Intended Response
Whether completing the bike or rower intervals, approach each set as a ‘sprint’ with an RPE of 9 or 10 on a 0-10 scale. Use the rest period to gain control of a breathing pattern and aim for similar tme on all 8 intervals