Crossfit Garage – CrossFit

General Warm-up (No Measure)

Rowing + running warm-up | 7:00

– Rest :10 between each row progression set.

200-m run

– Out-and-back; increase the pace on the way back.

Progression // Focus

:30 row // Keep the chest up and return the arms while the legs are straight.

:30 row // Keep the chest up and hold the end of each stroke for :01.

:30 row // Continue to hold for :01, but push/pull harder to make the fan “louder.”

:30 row // Continue to pull hard, but slowly return to the catch for the next stroke.

:30 row // Pull hard and SPRINT by returning faster for the next stroke. Aim for 32+ s/m.

9/11 Memorial WOD #2 (Time)

– RX –

For time:

2001-m run or row

11 shoulder presses (85/115 lb)

11 overhead squats

11 sumo deadlift high pulls

11 push presses

11 front squats

11 squat cleans

11 push jerks

11 back squats

11 deadlifts

2001-m run or row

– If athletes begin the WOD with a row, they finish with a run and vice versa.
35 minute time cap

Stretching (No Measure)

1 round:

:30 couch stretch/leg

:30 banded pull aparts

:30 leg swings/leg

:30 standing hamstring stretch/leg