Crossfit Garage – CrossFit

View Public Whiteboard

Warm-up

Stretch and Mobility:

Hold these for :30 each/side:

– Pigeon Stretch

– Lizard Stretch

– Half Saddle or Stationary Quad Pull

– Half Split Stretch or Frog Stretch

– Calf Stretch

– Twisted Cross

– Childs Pose

– Cobra Stretch

– Open Door

– Banded Lat Pull-Down Stretch

Then:

2 Rounds:

8 Calorie Row/Bike

:20 Plank Hold

6 Step-Ups w/ Slow Negative

Metcon (AMRAP – Rounds and Reps)

AMRAP X 16

40 Sit-Ups

30 Up-Downs

20 Cal Bike or Row

10 Box Step-ups (24/20)

Bright Spot

Sit-ups