Crossfit Garage – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 Rounds of “Rowling 150s”

RD 1: Penalty-Up-downs

RD 2: Penalty-Hollow Rocks

RD 3: Penalty-Push-ups

RD 4: Penalty-Straight Leg Sit-Ups

RD 5: Penalty-Supermans

Skill/Strength

EMOM X 8

Min 1: :40 Hollow Hang

Min 2: :40 Alt. Birddogs

Metcon

Stroke Row Interval (4 Rounds for distance)

4:00 Row @ 22 SPM

Rest 1:00

4:00 Row @ 24 SPM

Rest 1:00

4:00 Row @ 26 SPM

Rest 1:00

4:00 Row @ 28+ SPM
Score: Distance for each interval

Burp Squat Sit Up Interval (4 Rounds for reps)

4:00 Max Burpees

Rest 1:00

4:00 Max Air Squats

Rest 1:00

4:00 Max Sit-Ups

Rest 1:00

4:00 Max Up-downs
Score: Reps for each interval

(this is Option #2 if not enough rowers)

Bright Spot

Hollow Hang

Air Squats (AMRAP – Reps)

Sit-ups