Crossfit Garage – CrossFit

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Warm-up

Part 1)

5 RDS of “Rowling” 150m

RD 1 Penalty-Up-downs

RD 2 Penalty-Cossack Squats

RD 3 Penalty-Bootstrapper Squats

RD 4 Penalty-KB DL

RD 5 Penalty-KB Swings

The goal is to try to hit 150m on the dot. If members do, Coach owes them 3 burpees 🙂 However many meters the athlete is over, they will perform that many reps of the assigned penalty (8 reps cap per round)

Part 2)

‘Bring Sally Up’ – using Moby’s ‘Flower’ athletes will lower into an air squat/raise up out of it every time they hear ‘Bring Sally Up’ and ‘Bring Sally Down’ for the duration of the song. Have fun with this!

Metcon (AMRAP – Rounds and Reps)

AMRAP X 8

500m row

15 Air Squats

15 Russian KB Swings (70/53)

-Rest 2 mins-

Repeat
Score: total full rounds and reps between the two 8:00 AMRAPS

Bright Spot

500m Row (Time)

Max Effort 500m Row

Air Squats (AMRAP – Reps)

Russian Kettlebell Swings