Crossfit Garage – CrossFit
Warm-up
400m run, into..
3 Rounds:
25 High Jump Single-Unders
10 Step-Ups (Increase to taller box after round 1)
30 Mountain Climbers
Bulgarian Splits Squats (4×8)
– With double KB (if permitted)
– Build across 4 sets of 8/leg
– Score as heaviest set(s) completed and KB weight used (total weight between 2 KB)
‘Alice’ (Time)
4 Rounds:
19 Box Jumps (30/24)
48 Double Unders
13 MIN CAP
SU 1:1
During the 1948 Olympics, Alice Coachman became the first black woman from any country to win a gold medal in track and field (High Jump). Her gold medal was not just the first to be won by a black woman – she was also the only American woman to win a gold medal at the 1948 Games.
Bright Spot
Box Jumps
Double-Unders
Cool Down
1:30 KB Calf Smash/Side
1:00 Elevated Pigeon/Side