Crossfit Garage – CrossFit

Warm-up (No Measure)

– Weighted Ankle Stretch (use KB)

2 Rounds:

5 (Slow) Bootstrappers

10 Alt Thoracic Rotations

3 Inchworms to Cobra

Rowing Warmup – Coaches Choice

Metcon

Row Burpee Over Erg (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), 2:05 (F)

Finisher

3 RDS 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)

Cool Down

1:30 Feet Up the Wall Stretch (Immediately post WOD)

1:00 Pigeon Pose/Side