Crossfit Garage – CrossFit
Warm-up (No Measure)
100m Jog
KB Ankle Stretch
10 Alt Spidey Lunges
Pigeon Stretch
10 Air Squats
5 Dead Stop Russian KBS
5 American KBS
5 Arms Only WB Shots
5 WB Shots (full movement)
Metcon
Let’s Give Em Pumpkin to Talk About (Partner) (Time)
With a Partner:
80 Wall Ball Shots (20/14)
80 Kettlebell Swings (53/35)
400m Run
60 Wall Ball Shots
60 Kettlebell Swings
400m Run
40 Wall Ball Shots
40 Kettlebell Swings
400m Run
20 Wall Ball Shots
20 Kettlebell Swings
400m Run
10 Wall Ball Shots
10 Kettlebell Swings
400m Run
divide reps up evenly
Cool Down
:45/side Thread the Needle stretch
Quad Stretch