Crossfit Garage – CrossFit

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Warm-up

200m Jog

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’ Butt Kickers

25’ High Knees

25’ Power Skip

200m Jog

Metcon (AMRAP – Rounds and Reps)

WOD
AMRAP X 28

400m run

30 Sit-Ups

400m run

30 Alternating Lunges

1:00 Static Hold (Athlete’s choice – accumulate)

Rx+ Wearing a weight vest

Static Hold Options:

– Plank Hold

– Hollow Hold

– Dead Hang

– Wall Sit

– Ring Support Hold

*400m Run = 8 reps total (1 rep per 50m)

Cool Down

200m Cool Down walk (nasal breathing)

1:00 Standing Calf Stretch/side

Bright Spot

400m Run (Time)

Max Effort 400m Run

Sit-ups