Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 rounds:

10 jumping jacks

10 over-the-fences

10 jumping jacks

10 Samson lunges

10 jumping jacks

Rowing warm-up | 5:00

– Rest :15 between each set.

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.

Row DUs and a mile (Calories)

– RX –
EMOM 10:
Even: row for max calories
Odd: 25 double-unders

Rest 5:00

For time:
1-mile run
27 minute time cap

HSW and Plank (Checkmark)

4 sets:

100-ft handstand walk

1:00 plank hold

– Rest 2:00 between sets.

– Set up a 100-ft course and walk as unbroken as possible.

– Perform the plank on your hands or your forearms.

– If you are unable to walk on your hands or you know you will struggle with the volume, consider one of the following scaling options: 1) Reduce the distance of the walk or give yourself 1:00 to walk as far as you can. 2) Scale to 50 alternating shoulder taps if you are unable to walk on your hands.
Time permitting

Stretching (No Measure)

1 set:

1:00 couch stretch/leg

1:00 lacrosse ball roll calf, left

1:00 lacrosse ball roll calf, right

1-Mile Run (Time)

Max Effort 1-Mile Run