Crossfit Garage – CrossFit

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Warm-up

2:00 Bike (Easy-Moderate Pace)

Into..

2 Rounds:

10 Plate DL

10 Plate Strict Press

10 Step-Ups

:30 Plank

Into..

2:00 Bike (Moderate-Hard)

Metcon

Echo G2OH Jump Hold (AMRAP – Rounds and Reps)

AMRAP X 28

30/25 Cal Bike

40 Plate G2OH (45/25)

30/25 Cal Bike

40 Box Jumps (24/20)

1:00 Static Hold (Athlete’s choice)*
*Static Hold = 60 reps possible (1 rep per 10 seconds)

Static Hold Options (not limited to):

– Plank (Tall Plank, Forearm Plank, Side Plank)

– Hollow Hold/Hollow Hang

– Wall Sit/Weighted Wall Sit

– Suitcase Hold, Front Rack Hold, Overhead Hold

– Ring Support Hold, Dip Hold

Bright Spot

Box Jumps

Handstand Hold

Plank hold

Cool Down

1:00 Feet Up the Wall Stretch

1:00 Couch Stretch/Side