Crossfit Garage – CrossFit

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Warm-up (No Measure)

GENERAL

3 Rounds:

:30 row (Arms only)

:30 row (Arms and Torso)

:30 row (full body)

:30 rest

SPECIFIC

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%)

5k Row (Time)

Max Effort 5k Row
30 MIN CAP

Cool Down

Every 2:30 X 4

15 DB Hammer Curls

15 DB Skull Crushers

15 Push-Ups