Crossfit Garage – CrossFit Warm-up (No Measure) 5 Rounds of ‘Rowling’ (200m): RD 1: Penalty – Superman PVC Pass Throughs RD 2: Penalty – Hollow Rocks RD 3: Penalty – Scap Pull-Ups RD 4: Penalty – Jumping Pull-Ups **Cap at 8 reps** Metcon Row Pull Up (Time) 2000m Row 30 Pull-Ups 1500m Row 20 Pull-Ups...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 5 Rounds of ‘Rowling’ (200m): RD 1: Penalty – Superman PVC Pass Throughs RD 2: Penalty – Hollow Rocks RD 3: Penalty – Scap Pull-Ups RD 4: Penalty – Jumping Pull-Ups R*Cap at 8 reps** – if athletes hit exactly 200m, Coach owes them 3 burpees 🙂 Specific:...Read More