CrossFit – Sun, Jun 2

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2:00 row, bike, or ski

1 set:

10 alternating spiderman stretches

5 push-ups to down dog

10 air squats, slow and controlled

5 push-ups to down dog

10 reverse lunges

5 push-ups to down dog

10 single-leg squats or air squats

Traffic Jam (Time)

For time:

30/24 Cal Echo

5 Bench Press (135/85)

400m Run (if rain 15/12 Cal Echo)

6 Bench Press (135/85)

30/24 Cal Echo

7 Bench Press (135/85)

400m Run

8 Bench Press (135/85)

30/24 Cal Echo

9 Bench Press (135/85)

400m Run

10 Bench Press (135/85)

2 min Rest

Into Rush Hour

Rush Hour (AMRAP – Reps)

Max Reps Bench Press (95/55)

+

Max Cal Echo in 4:00 min

Stretching (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll calves