Crossfit Garage – CrossFit

Warm-up (No Measure)

200m Jog, Into..

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

25’ Ham Scoops

25’ Walking Figure-4 Stretch

25’ Quad Stretch

25’ Toy Soldier Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip, Into..

500m row

-Calf Stretch


‘Rapinoe’ (Time)

1 mile run

50 Wall Balls (20/14)

50 Sit-Ups

1k row

Rx+ Wearing a weighted vest


3 Sets:

1:00 Wall Sit

30 WB Russian Twists

Bright Spot

1-Mile Run (Time)

Max Effort 1-Mile Run

Wall Balls


1000m Row (Time)

Max Effort 1000m Row

500m Row (Time)

Max Effort 500m Row

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