Crossfit Garage – CrossFit

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AMRAP 12 (AMRAP – Rounds and Reps)

10 Calorie Row

8 Goblet Squats 53/35

6 DB Box Step-Ups 35/25


DB 50/35
Box: 24/20

DB Box Step-Ups: make sure to fully extend hips and knees at top of step up to complete the movement. Scale load on KB and DBs as necessary

Begin next WOD 5 minutes after completing this –


‘Tosh’ (Time)

200m run

Rest (same time as previous run)

400m run

Rest (same time as previous run)

600m run

Bright Spot

200m Run (Time)

400m Run (Time)

Max Effort 400m Run


We all have weaknesses. There are things we are good at, and things we are not so good at. When approaching CF classes, we’re always biased to the movements we are good at – right?! This can affect how well-rounded we are, especially if we always skip the days that involve our weaknesses, like long-distance running for example.

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