Crossfit Garage – CrossFit

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Warm-up (No Measure)

EMOM X 8

Minute 1: :40 Bike (Inc. Pace each round)

Minute 2: 20 Singles + 6 Scorpion Stretches

Specific:

2×5 Floor Press + 6 Push-Ups

Weightlifting

Floor Press (4×3)

*Immediately perform 12 Push-Ups after each set*

– athletes may build each set or maintain same weight across all sets

Metcon

Echo Unders (AMRAP – Rounds and Reps)

AMRAP X 11

25/20 Cal Bike

50 Double Unders

Rx+ Males hold 70+ RPM’s throughout, Females 62+ throughout
SU 1:1

Bright Spot

Double-Unders

Cool Down

1:00 Feet Up the Wall Stretch

1:00/Side Couch Stretch