Tuesday April 20


Tuesday April 20

Crossfit Garage – CrossFit

View Public Whiteboard


400m Jog


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’ Butt Kickers

25’ High Knees

25’ Power Skip

25’ Karaoke (R)

25’ Karaoke (L)


500m row

‘Rapinoe’ (Time)

1 mile run

50 Wall Balls (20/14)

50 Sit-Ups

1k row

Rx+ Wearing a weighted vest

*all movements completed in order

Megan Rapinoe is the winner of the Ballon d’Or Féminin and was named The Best FIFA Women’s Player in 2019. Rapinoe won gold with the national team at the 2012 London Summer Olympics, 2015 FIFA Women’s World Cup, and 2019 FIFA Women’s World Cup and she played for the team at the 2011 FIFA Women’s World Cup where the U.S. finished in second place

‘Rapinoe’ is a conditioning benchmark that will push the lungs, legs, and core similar to a soccer game on the pitch!

Bright Spot

1-Mile Run (Time)

Max Effort 1-Mile Run

Wall Balls


1000m Row (Time)

Max Effort 1000m Row

500m Row (Time)

Max Effort 500m Row