Crossfit Garage – CrossFit
Warm-up (No Measure)
AMRAP X 7
25 ft. Bear Crawl
10 Kip Swings
10 KB DL
10 KB Upright Rows
Skill/Strength
EMOM X 12
Minute 1: 250m row
Minute 2: 15 American KB Swings
Minute 3: Rest
Metcon (AMRAP – Rounds and Reps)
AMRAP X 12
500m row
20 T2B
20 KB SDHP
3 Wall Walks
Rx+ 50 ft. HS Walk for Wall Walks
– use single KB for SDHP
– 500m row = 5 reps (1 rep per 100m)
– HS Walk = 3 reps total
Bright Spot
KBS
500m Row (Time)
Max Effort 500m Row
Toes-To-Bar
Sumo Deadlift High Pull
Handstand Walk
Cool Down
1:00/Side Banded Lat Stretch
2:00 Alternating between Cobra and Childs Pose