Tuesday April 20
Crossfit Garage – CrossFit
Warm-up
400m Jog
Into..
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)
Into..
500m row
‘Rapinoe’ (Time)
1 mile run
50 Wall Balls (20/14)
50 Sit-Ups
1k row
Rx+ Wearing a weighted vest
23 MIN CAP
*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
Sit-ups
1000m Row (Time)
Max Effort 1000m Row
500m Row (Time)
Max Effort 500m Row