Crossfit Garage – CrossFit
Warm-up
5 Rds of “Rowling” (200m row)
RD 1 Penalty-Samson Lunges
RD 2 Penalty-KB DL
RD 3 Penalty-Up-downs
RD 4 Penalty-Russian KB Swings
RD 5 Penalty-Burpees
*cap at 8 reps per round*
Metcon (AMRAP – Rounds and Reps)
WOD
AMRAP X 25
40/35 Cal Row
30 Goblet Lunges (53/35)
20 American KB Swings
10 Burpees
Accessory Work
3 Sets (:30 on, :30 off)
Weighted KB Flutter Kicks (KB pressed into the top of a chest press)
Bright Spot
KBS
Cool Down
1 Set
:45 Knight Stretch/side
:45 Pigeon Stretch/Side
1:00 seated butterfly stretch