Crossfit Garage – CrossFit
Warm-up (No Measure)
Ankle Stretch on Box
Pigeon on Box, into:
AMRAP X 7
10 Cal Row
:20 Push-up to Pike
10 Step-Ups —> 10 Jumps
Metcon
“The Devil Wears Rogue” (AMRAP – Rounds and Reps)
AMRAP X 8
15 Cal Row
15 Burpees
15 Box Jumps (24/20)
*Rest 1:00*
AMRAP X 8
15 Cal Row
15 Burpees
15 Box Jumps
*Rest 1:00*
AMRAP X 8
15 Cal Row
15 Burpees
15 Box Jumps
(Pick up where you left off. Score is total rounds + reps)
Cool Down
1:00 Feet up the wall stretch
:30/side standing calf stretch