Crossfit Garage – CrossFit
Warm-up (No Measure)
400m Jog, Into..
LINE DRILLS (25’ down w/ light jog back to the start)
Walking Knee Hug
Spiderman Lunge w/ Twist
Walking Figure-4 Stretch
Quad Stretch
Toy Soldier Kicks
3 Air Squats into Broad Jump
Butt Kickers
High Knees, Into..
500m row
Review Wall Ball and Sit-Up, Then..
10 Reps of Each
Metcon
Rapinoe (Time)
1 mile run
50 Wall Balls (20/14)
50 Sit-Ups
1k row
scale to land around 20min
Rapinoe Scaled (AMRAP – Rounds and Reps)
AMRAP in 20 Min
400m run (4 reps)
12 Wall Balls (20/14)
12 Sit-Ups
250m row (5 reps)
Bench Press
for 15 min, 3 sets of 5 reps, building each time. If possible on the last set try for 5+ reps. Roll and stretch between sets