Crossfit Garage – CrossFit
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