Crossfit Garage – CrossFit

Warm-up (No Measure)

250m row, into..

3 Rounds:

8 DB Floor Press

8 DB Rows

16 Mtn Climbers, into..

200m run

– Calf Stretch

Review Turkish Get-Up

Skills

Every 2 minutes x 4 sets

100m run + 1/1 Turkish Get Up
Score: weight used

Metcon

“Sonic” (Time)

2 Rounds:

1000m Row

25 Hand Release Push-Ups

800m Run

25 Pull-ups

Rx+ C2B Pull-ups

Bright Spot

Turkish Get Up

Every 3:00 x 4 sets

200m run + 1/1 Turkish Get Up

– rest during remaining time

100m Run (Time)

1000m Row (Time)

Max Effort 1000m Row

Hand-Release Push-ups

800m Run (Time)

Max Effort 800m Run

400m Run (Time)

Max Effort 400m Run

Pull-ups

Cool Down

1:00 Banded Lat Stretch/Side

1:00 Standing Calf Stretch