Crossfit Garage – CrossFit
Warm-up
:30 each:
Echo Bike
Cossack Squats
Plank Hold
Up-Downs
Plate Squats
Jump Rope
Hike, Swing, Park RKBS
Sit-ups
– Calf Stretch
Review each movement for Metcon
Metcon
Christmas Cookie Crusher (Time)
50 Russian Kettlebell Swings (53/35)
40 OH Walking Lunge w/ Plate (25/15)
30 Sit-ups
20 Burpee-to-Target
15 Cals Echo
50 Double-Unders
15 Cals Echo
20 Burpee-to-Target
30 Sit-ups
40 OH Walking Lunge w/ Plate (25/15)
50 Russian Kettlebell Swings (53/35)
Rx+ 70/53 KB + 45/25 Plate
SU 2:1
Cool Down
1:00/Side Thread The Needle Stretch
1:00 Pigeon Pose/Side