Crossfit Garage – CrossFit

Warm-up (No Measure)

400m Jog, Into..

LINE DRILLS (25’ down w/ light jog back to the start)

Walking Knee Hug

Spiderman Lunge w/ Twist

Walking Figure-4 Stretch

Quad Stretch

Toy Soldier Kicks

3 Air Squats into Broad Jump

Butt Kickers

High Knees, Into..

500m row

Review Wall Ball and Sit-Up, Then..

10 Reps of Each


Rapinoe (Time)

1 mile run

50 Wall Balls (20/14)

50 Sit-Ups

1k row
scale to land around 20min

Rapinoe Scaled (AMRAP – Rounds and Reps)

AMRAP in 20 Min
400m run (4 reps)
12 Wall Balls (20/14)
12 Sit-Ups
250m row (5 reps)

Bench Press

for 15 min, 3 sets of 5 reps, building each time. If possible on the last set try for 5+ reps. Roll and stretch between sets

Cool Down

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