Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds:
10 Birddogs
3 Inchworm to Cobra
8 WB Clean
:30 Jump Rope
– Calf Stretch
P.O.P Tire Flip / Farmers Carry / Sit-up
Metcon
‘Tired Partner’ (2 Rounds for reps)
With Partner:
AMRAP x 10:
4 Tire Flips
200m Farmer Carry (2 x 35/20)
80 Double-Unders
40 Sit-ups
**Rest 2:00**
AMRAP x 8:
2 Tire Flips
200m Farmer Carry (2 x 53/35)
80 Double-Unders
40 Sit-ups
Rx+ 53/35, 70/53
Tire Flips = done together OR solo
Farmers Carry + DU + Sit-ups = One partner working at a time (split reps evenly)
200m = 4 reps
First AMRAP = 128 possible reps
Second AMRAP = 126 possible reps
Cool Down
1:00 Banded Hamstring Stretch/Side
1:00 Knees to Chest Stretch