Tuesday, July 13

Crossfit Garage – CrossFit

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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