Crossfit Garage – CrossFit

Warm-up (No Measure)

2 :00 Easy Row

– Barbell Ankle Smash (1:00/side)

– Hip/Ankle Stretch – elevate foot on plate (1:00/side)

– Thoracic Extension – foam roller (2:00)

– Lat Roll – foam roller (10 passes/side)

– Banded Lat Stretch (1:00/side)

– OH DB Squat (heels elevated) 2×8

– PVC External Rotation Stretch 2×8

10 Elbow Rotations

1 x 5 Tempo Front Squats (3331) – bar

Repeat with light load

Weightlifting

Front Squat (1×1)

Metcon

2K Row – Partner (Time)

2,000m Row with a partner

– Divide distance as you see fit

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Cool Down

1:00 Barbell Quad Smash/Side

Bright Spot

2k Row (Time)

Max Effort 2k Row

500m Row (Time)

Max Effort 500m Row