Crossfit Garage – CrossFit
Warm-up (No Measure)
General:
2 RDS
200m jog (increase pace second round)
10 Samson Lunges
10 KB Straight Leg DL
10 Alt Scorpion Stretches
Specific:
Review KB SDHP and Push-Ups
Run HRPU SDHP (Time)
For Time:
400m run
30 Hand Release Push-Ups
400m run
30 KB SDHP (53/35)
400m run
30 Hand Release Push-Ups
400m run
30 KB SDHP
400m run
Rx+ All runs sub 1:50
22 MIN CAP
Bright Spot
Hand-Release Push-ups
Sumo Deadlift High Pull
400m Run (Time)
Max Effort 400m Run
200m Run (Time)
Finisher
3 Rounds for Quality
:30 side plank/side
20 Bicep Curls
20 Tricep Ext
-Rest 1 minute between sets-
Cool Down
1:00 Standing Calf Stretch/Side