Thursday, April 15

Crossfit Garage – CrossFit

View Public Whiteboard


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

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


Cool Down

1:30 KB Calf Smash/Side

1:00 Elevated Pigeon/Side