Crossfit Garage – CrossFit
Warm-up
LINE DRILLS (25’ down w/ light jog back to the start)
200m Jog
25’ Walking Knee Hug
25’ Walking Toe Taps
25’ Walking Figure-4 Stretch
25’ Walking Quad Stretch
25’ Toy Soldier Kicks
25’ Butt Kickers
25’ High Knees
25’ Karaoke (Right)
25’ Karaoke(Left)
25’ Power Skip
200m Jog
Metcon (Time)
For Time w/ a Partner:
1 Mile Run
100 Burpees
100 Sit-Ups
1 Mile Run
32 MIN CAP
*one partner working at a time – switch as necessary*
Sub for running:
Row: 2K
Bike: 3 miles
Cool Down
2 Sets
:45 Couch Stretch/side
:45 Pigeon Stretch/Side
1:00 Seated butterfly stretch
:45 Standing Calf stretch/side
Bright Spot
200m Run (Time)
400m Run (Time)
Max Effort 400m Run
1-Mile Run (Time)
Max Effort 1-Mile Run
500m Row (Time)
Max Effort 500m Row
1000m Row (Time)
Max Effort 1000m Row