Tuesday, January 11

9
Jan

Tuesday, January 11

Crossfit Garage – CrossFit

Warm-up (No Measure)

LINE DRILLS:

25’ Walking Figure-4 Stretch

25′ Ham Scoops

25’ Quad Stretch

25′ Alternating Side Lunges

Calf Stretch

Open Door Stretch

Into..

200m Jog

Double Under Progression:

1. 20 High Jump Single Unders

2. 10 Single-Single-Double

3. 20 Double Unders/Double Under Attempts

Metcon

200 Dub Push-up (7 Rounds for reps)

E3MOM x 7 Sets:

200m Run

40 Double-Unders

10 Push-ups
SU 1:1

1 Round = 52 possible reps

(200m = 2 reps)

Finisher

3 Rounds for Quality:

10/10 Single Leg Glute Bridge

20 Deadbugs

20 Bird dogs

Bright Spot

200m Run (Time)

100m Run (Time)

Double-Unders

Push-ups

Cool Down

1:00/side KB Calf Smash