Crossfit Garage – CrossFit

Warm-up

2 rounds of

2:00 bike

5 push ups to a downward dog

10 box steps

5 push ups to a cobra

5 box jump

30sec Sampson lunge each side

15 sec hand stand hold

Open / close door stretch on rig

WW BJOs (AMRAP – Rounds and Reps)

– RX –

AMRAP 8:

2 wall walks

4 box jump-overs (24/30 in)

– INTERMEDIATE –

AMRAP 8:

2 wall walks

4 box jump-overs (20/24 in)

– BEGINNER –

AMRAP 8:

2 inch worms + push-up

4 box step-overs (12/20 in)
5 min rest between wods

Echo Bike 6/11/16/21/26:9/15/21/27/33 (Time)

For time:

6/9-cal Echo bike

– Rest :30

11/15-cal Echo bike

– Rest 1:00

16/21-cal Echo bike

– Rest 1:30

21/27-cal Echo bike

– Rest 2:00

26/33-cal Echo bike
Today as much as you can in 15 min. Put Calories in notes

Skill Work (Checkmark)

Post-workout:

3 sets:

20 weighted sit-ups

1:00 plank hold

– Hold plank on the forearms.

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/side