Crossfit Garage – CrossFit
Warm-up (No Measure)
GENERAL
3 Rounds:
:30 row (Arms only)
:30 row (Arms and Torso)
:30 row (full body)
:30 rest
SPECIFIC
1:00 row @ moderate pace (60-70%)
:30 easy pace
1:00 row @ moderate-hard pace (70-80%)
:30 easy pace
1:00 row @ hard pace (80-90%)
5k Row (Time)
Max Effort 5k Row
30 MIN CAP
Cool Down
Every 2:30 X 4
15 DB Hammer Curls
15 DB Skull Crushers
15 Push-Ups