11
Jul
Tuesday, July 13
Crossfit Garage – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7
200m row (Inc. Pace Each Rd.)
10 Straight Leg Sit-Ups
10 PVC Pass Throughs
Gymnastics
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 Row T2B Chipper (Time)
1k row
20 T2B
1k row
20 T2B
1k row
Rx+ All Rows: sub 4:00 (M), sub 4:20 (F)
19 MIN CAP
Bright Spot
1000m Row (Time)
Max Effort 1000m Row
500m Row (Time)
Max Effort 500m Row
Toes-To-Bar
Cool Down
1:00 Forearm Stretch
1:00 Hands on Wall Prison Stretch