Crossfit Garage – CrossFit

Warm-up (No Measure)

“Pizza Game”

2 Rounds:

1:00 on, :30 off

(Perform 3 Air Squats every time the Abmat is dropped), Into…

2 Rounds:

100m run

30 High Jump Single Unders→ Double Unders/Attempts

5 Bootstrapper Squats

– Calf/Achilles Stretch

– Stationary Quad Pull

Skills

EMOM X 8

50m run + 1 Turkish Get-Up (Alternate Sides)*
*alternate arms every round

Score: heaviest KB used

Metcon

“Brick by Brick” (Time)

1200m run

150 Double Unders

75 Air Squats

800m run

100 Double Unders

50 Air Squats

400m run

50 Double Unders

25 Air Squats

200m run
SU 1:1

Bright Spot

50m Run (Time)

Turkish Get Up

Every 2 minutes x 4 sets

100m run + 1/1 Turkish Get Up

1200m Run (Time)

800m Run (Time)

Max Effort 800m Run

400m Run (Time)

Max Effort 400m Run

200m Run (Time)

Double-Unders

Air Squats (AMRAP – Reps)

Cool Down

1:00 Feet up the wall stretch

:30/side standing calf stretch