Crossfit Garage – CrossFit

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Warm-up (No Measure)

200m Jog, Into..

LINE DRILLS (25’ down w/ light jog back to the start)

25’ Walking Knee Hug

25’ Walking Figure-4 Stretch

25’ Quad Stretch

25’ Toy Soldier Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

25’ Karaoke (R)

25’ Karaoke (L)

25’ Bear Crawl

25’ Inchworm + Push-up

Metcon

400m Push-up Intervals (AMRAP – Reps)

Every 3:00 x 8 sets:

400m run

10 Push-ups

Rx+ 15 Push-ups
400m run = 4 reps (1 per 100m)

Total possible reps = 112/152 (Rx+)

Finisher

3 Rounds (for Quality):

:30 side plank/side

20 Single DB Curl

20 Overhead DB Tricep Ext.

-Rest 1 minute between sets-

Bright Spot

400m Run (Time)

Max Effort 400m Run

500m Row (Time)

Max Effort 500m Row

Push-ups