Crossfit Garage – CrossFit

Warm-up (No Measure)

2:00 T-Spine Roll/Extension

Wrist/Forearm Stretch

2 Rounds:

250m Row (increase pace)

:30 Spidey Lunge/side

10 Leg Swings/side

10 PVC Pass Throughs to Squat

P.O.P – OHS

Weightlifting

Overhead Squat (4×5)

Metcon

500 OHS Burp Over (AMRAP – Rounds and Reps)

AMRAP x 18

500m row

8 Overhead Squats (75/55)

8 Lateral Burpees over Bar

Rx+ All rows sub 1:50 for Males, 2:00 for Females
500m = 5 reps

Bright Spot

500m Row (Time)

Max Effort 500m Row