Crossfit Garage – CrossFit
Warm-up (No Measure)
30 Jumping Jacks
12 Alternating Birddogs (slow)
6/6 Half Kneeling Thread the Needle
Calf/Achilles Stretch
1 Round:
:30 row (Arms only)
:30 row (Arms and Torso)
:30 row (full body)
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%)
Metcon
5k Row (Time)
Max Effort 5k Row
last tested 12/9/21
5k Run (Time)
Max Effort 5k Run
If we run out of rowers, run
Finisher
3 Rounds for Quality
10/10 Pallof Press
20 Hollow Rocks
20 Supermans
Bright Spot
3K Row (Time)
4K Row (Time)
Cool Down
1:00 Banded Lat Stretch/Side