Crossfit Garage – CrossFit

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Warm-up (No Measure)

1:00 Row (SR 24)

1:00 Row (SR 26)

Couch Stretch (1:00/leg)

Open Door Stretch

Calf Stretch

Half Split Stretch

1:00 Low Squat Hold (Stretch Ankles)

1:00 Childs Pose

1:00 Row (Sr 28)

1:00 Row (SR 30+)

Specific:

Review Burpees over Rower

Metcon

Row Burp Over Rower (Time)

1000m row

20 Burpees over the Rower

750m row

15 Burpees over the Rower

500m row

10 Burpees Over the Rower

250m row

5 Burpees over the Rower

Rx+ All rows under 2:00 pace (M) and 2:05 (F)

22 MIN CAP

Finisher

3 Rounds (For Quality):

10/10 Single Leg Glute Bridge

20 Deadbugs

20 Bird dogs

Bright Spot

1000m Row (Time)

Max Effort 1000m Row

750m Row (Time)

500m Row (Time)

Max Effort 500m Row

250m Row (Time)