Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP x 7

200m row (increase pace each round)

200m run (increase pace each round)

10 Straight Leg Sit-Ups

10 PVC Superman Pass Throughs

Gymnastics

EMOM X 10

EMOM X 10

Min 1-2: :20 Hollow Hold +:20 Superman Hold

Min 3-4: 8 Small, Tight Kip Swings

Min 5-6: 8 Big Kip Swings w/ Big Pushdown on Bar

Min 7-8: 8 Kipping Knee Raises

Min 9-10: 5-8 Kipping T2B or Toes to Something

Metcon

1K T2B Mile Sammich (Time)

1,000m row

20 T2B

1 mile run

20 T2B

1,000m row

Rx+ All Rows Sub 3:50 (M), 4:00 (F)

Bright Spot

1000m Row (Time)

Max Effort 1000m Row

Toes-To-Bar

1-Mile Run (Time)

Max Effort 1-Mile Run

500m Row (Time)

Max Effort 500m Row

750m Row (Time)

800m Run (Time)

Max Effort 800m Run

Cool Down

1:00 Forearm Stretch

1:00 Alt. between cobra and childs pose