Crossfit Garage – CrossFit

Warm-up (No Measure)

2 RDS @ Increasing Pace

200m run

10/8 Cal Bike

:20 Plank Hold

:20 Downdog Hold w/ alternating calf stretch

Turkish Get-Up Review

Weightlifting

Every 3:00 x 4 sets

200m run + 1/1 Turkish Get Up

– rest during remaining time

Metcon

“Need for Speed” (6 Rounds for time)

Every 4 minutes x 6 sets:

400m run

20/15 Cal Bike

Rx+ 25/20 Cal

Bright Spot

400m Run (Time)

Max Effort 400m Run

200m Run (Time)

Turkish Get Up

Cool Down

1:00 KB Calf Smash/Leg