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
last tested 10/29

100 Burpee Air Squat Couplet (Time)

100 Burpees

*Every minute (including 3,2,1 Go) complete 3 Air Squats

Finisher

E2MOM X 5

10/10 Single Arm KB/DB Rows

15 Hollow Rocks

Bright Spot

Air Squats (AMRAP – Reps)

Cool Down

Immediately after WOD, Feet up the Wall Stretch/200m cooldown walk