Crossfit Garage – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 9

200m Jog

10 Air Squats to Medball

10 KB Deadlift

10 Samson Lunges

10/10 Leg Swings

Metcon

“Dancing Queen” (AMRAP – Rounds and Reps)

AMRAP X 28

800m run

20 Med Ball Cleans (20/14lb)(9/6kg)

20 Russian KB Swings (70/53lb) (32/24kg)

Finisher

3 Sets (:30 on, :30 off)

MB Russian Twists

Cool Down

1:00 Feet up the Wall Stretch

:45 Thread the Needle Stretch/Side