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

Metcon

Rapinoe (Time)

1 mile run

50 Wall Balls (20/14)

50 Sit-Ups

1k row
last tested 4/20 + 10/12

‘Rapinoe’ (Time)

1 mile run

50 Wall Balls (20/14)

50 Sit-Ups

1k row

Rx+ Wearing a weighted vest

Finisher

3 Sets:

10/10 MB Oblique Tosses

30 MB Russian Twists

Bright Spot

1-Mile Run (Time)

Max Effort 1-Mile Run

Wall Balls

Sit-ups

1000m Row (Time)

Max Effort 1000m Row

500m Row (Time)

Max Effort 500m Row

Cool Down

1:00/side Knight Stretch (Can use medball if needed