Crossfit Garage – CrossFit

Warm-up (No Measure)

– Thoracic Extension on Foam Roller (2-3 mins)

– Banded Delts/Lat Stretch on Rig, Into:

2 Rounds:

12/10 Cal Bike or Row

10 Alt Stationary Ham Scoops

5 Push-up to Pike

10 Alt Scorpion Stretch

WOD Build-Up:

2 Rounds:

:45 Bike

3 Burpee

Metcon

“Echo Vision” (Time)

Complete 100/80 Cal Bike,

every minute (including 3,2,1 go) – Complete 3 Burpees

Rx+

Males hold 70+ RPM throughout on bike,

Females hold 65+ RPM
Scale to hit around 10 min

Echo Vision Scaled (Time)

Complete 60/48 Cal Bike,

every minute (including 3,2,1 go) – Complete 3 Burpees

Skills

Handstand Walk (Progressions: Kick up, Hold, Tap, walk with a partner, solo walk)

1 ft= 1 rep

be sure you know how to bail properly

Cool Down

Roll and stretch before leaving