Crossfit Garage – CrossFit
200m Run w/ Farmers Carry (Distance)
On a 2:00 clock:
Max distance DB farmers carry (50/70 lb)
Rest 1 minute between sets
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
– RX –
Tabata air squats
– No rest between Tabatas; complete all four in 16:00.
– INTERMEDIATE –
Same as RX’d
– BEGINNER –
Every :30 for 16:00:
Min. 1-4: 4 ring rows
Min. 5-8: 4 hand-elevated push-ups
Min. 9-12: 4 sit-ups
Min. 13-16: 4 air squats
– If an athlete is unable to complete the designated number of reps within :30, rest during the following interval.
✔ Complete 8 intervals of each movement before moving to the next.
✔ Perform a consistent number of reps each round.
✔ Score is the total number of reps completed.
Stretching (No Measure)
:30 pec doorway stretch/side
:30 lat roll/side
1:00 cobra stretch