Crossfit Garage – CrossFit
Metcon
Today athletes choose one of the following options: Echo or Row Intervals
Note: Bike Intervals are :20 each and Row Intervals are :30 each
Echo Interval Sprint 2 (6 Rounds for calories)
:20 x 6 Intervals
*2:00 rest between sets*
– Score is calories per round (athletes will have 6 scores)
– :20 work, followed by 2:00 rest
– total of 12:00 on clock
Row Interval Sprint 2 (6 Rounds for calories)
:30 x 6 Intervals
*1:30 rest between rounds*
– Score is calories per round (athletes will have 6 scores)
– :30 work, followed by 1:00 rest
– total of 10:30 on clock
Accessory Work
For *QUALITY*
(No Measure – Optional)
4 Rounds:
6 Alternating DB Box Step-ups (choose DB weight)
12 Russian KBS
18 Abmat Sit-ups