Crossfit Garage – CrossFit
Warm-up
LINE DRILLS (25’ down w/ light jog back to the start)
25’ Walking Knee Hug
25’ Walking Figure-4 Stretch
25’ Quad Stretch
25’ Toy Soldier Kicks
25′ Duck Walk
25’ Butt Kickers
25’ High Knees
25’ Power Skip
into..
Calf Stretch
Scorpion Stretch
Weightlifting
EMOM X 15
Minute 1 :40 KB Front Rack Hold (2 kb)
Minute 2 :40 KB Suitcase Hold (1 kb – switch arms each round)
Minute 3 :40 Wall Sit Hold
Run Burpee 2 (AMRAP – Rounds and Reps)
Every 3 minutes for 5 sets:
400m run
10 Burpees
Rx+ All rounds completed sub 2:20
400m Run = 8 possible reps (1 rep per 50m)
Total possible reps = 90
Bright Spot
400m Run (Time)
Max Effort 400m Run
200m Run (Time)
100m Run (Time)
Cool Down
100m Cool Down walk (nasal breathing)
1:00 Standing Calf Stretch/side