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
Scale to hit around 10 min
Echo Vision Scaled (Time)
Complete 60/48 Cal Bike,
every minute (including 3,2,1 go) – Complete 3 Burpees
Skills
Handstand Walk (Progressions: Kick up, Hold, Tap, walk with a partner, solo walk)
1 ft= 1 rep
be sure you know how to bail properly
Cool Down
Roll and stretch before leaving