Thursday, May 5

Crossfit Garage – CrossFit

Warm-up (No Measure)

– 400m jog

– Calf Stretch, then:

LINE DRILLS (25’ down w/ light jog back to the start):

25’ Walking Knee Hug*

25’ Walking Figure-4 Stretch*

25’ Quad Stretch*

25’ Toy Soldier Kicks*

* 25 reps SU/DU variations between stretches


“Bolt” (Time)

5 Rounds:

400m run

65 Double Unders

Rx+ All runs sub 1:50
SU 1:1


3 RDS For Quality

10/10 Single Leg Glute Bridge

20 Deadbugs

20 Bird dogs

Bright Spot

400m Run (Time)

Max Effort 400m Run

200m Run (Time)


Cool Down

1:00/side KB Calf Smash

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