Crossfit Garage – CrossFit
Warm-up (No Measure)
– Thoracic Extension on Foam Roller (2-3 mins)
– Banded Delts/Lat Stretch on Rig, Into:
2 Rounds:
12/10 Cal Bike or Row
10 Alt Stationary Ham Scoops
5 Push-up to Pike
10 Alt Scorpion Stretch
WOD Build-Up:
2 Rounds:
:45 Bike
3 Burpee
Metcon
“Echo Vision” (Time)
Complete 100/80 Cal Bike, every minute (including 3,2,1 go) – Complete 3 Burpees
Rx+ Males hold 70+ RPM throughout on bike, Females hold 65+ RPM
last tested 10/29
100 Burpee Air Squat Couplet (Time)
100 Burpees
*Every minute (including 3,2,1 Go) complete 3 Air Squats
Finisher
E2MOM X 5
10/10 Single Arm KB/DB Rows
15 Hollow Rocks
Bright Spot
Air Squats (AMRAP – Reps)
Cool Down
Immediately after WOD, Feet up the Wall Stretch/200m cooldown walk