Crossfit Garage – CrossFit
Warm-up
LINE DRILLS:
25’ Walking Figure-4 Stretch
25′ Ham Scoops
25’ Quad Stretch
25′ Alternating Side Lunges
Calf Stretch
Open Door Stretch
Into..
200m Jog
Skills
Double-Unders
7 min of practice
Handstand Walk
7 min of Practice where you got to yesterday
Kick up some, no wall
Kick up to wall, tap, down
kick up and hold
hold and shift weight on shoulders
hold and lift hands up a bit
Toes on a box,bent, hands walk around box
HS walk into the wall a few steps
no wall, kick up with friend support
no wall, walk with friend support
HS walk
Metcon
amrap 25 stone DU row long (AMRAP – Rounds and Reps)
AMRAP in 25 min of:
500m row (100m = 1 rep)
50 DU (Scaled 75 SU)
5 Stone to Shoulder (outside only, athletes choice on weight)
if raining switch stone to 20 plate ground to overhead