Crossfit Garage – CrossFit

Warm-up (No Measure)

30 Jumping Jacks

12 Alternating Birddogs (slow)

6/6 Half Kneeling Thread the Needle

Calf/Achilles Stretch

1 Round:

:30 row (Arms only)

:30 row (Arms and Torso)

:30 row (full body)

1:00 row @ moderate pace (60-70%)

:30 easy pace

1:00 row @ moderate-hard pace (70-80%)

:30 easy pace

1:00 row @ hard pace (80-90%)

Metcon

5k Row (Time)

Max Effort 5k Row
last tested 12/9/21

5k Run (Time)

Max Effort 5k Run
If we run out of rowers, run

Finisher

3 Rounds for Quality

10/10 Pallof Press

20 Hollow Rocks

20 Supermans

Bright Spot

3K Row (Time)

4K Row (Time)

Cool Down

1:00 Banded Lat Stretch/Side

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