Thursday, December 9

Crossfit Garage – CrossFit

Warm-up (No Measure)

Pizza Game!

2 Rounds:

:30 row (Arms only)

:30 row (Arms and Torso)

:30 row (full body)

:30 rest

1:00 row @ moderate pace (60-70%)

:30 easy pace

1:00 row @ moderate-hard pace (70-80%)

:30 easy pace

1:00 row @ hard pace (80-90%)

Metcon

5k Row (Time)

Max Effort 5k Row
(last tested 6/10)

Weightlifting

Overhead Squat (3×8 (with light-moderate weight))

Cool Down

1:00 Banded Lat Stretch/Side