Crossfit Garage – CrossFit

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Warm-up

2 Rounds:

10/8 Cal Row

10 Straight Leg Sit-Up

10 Narrow Stance Air Squat

10 Wide Stance Air Squat

10 Alternating Scorpion stretches

Metcon (AMRAP – Rounds and Reps)

AMRAP X 10

25 Cal Row

25 Tuck-Ups

20 Cossack Squats

15 Push-ups

-Rest 2 mins-

Repeat
*this is two-10 minute AMRAPs (22:00 total on clock)

– athletes pick up where they left off going into the second AMRAP

– Score: total completed rounds + reps

Cool Down

1:00/Side Thread the Needle Stretch

1:00/side Couch Stretch

1:00 Seated butterfly stretch

Bright Spot

Push-ups