Crossfit Garage – CrossFit

Warm-up (No Measure)

2 Rounds:

150m row

10 Straight Leg Sit-up

10 Birddogs

10 Step-Ups→ Box Jumps 2nd Round

– Quad Stretch/Calf Stretch

Metcon

Row Sit-up Jumps (AMRAP – Rounds and Reps)

AMRAP X 20

1250m Row

40 Ab-Mat Sit-Ups

20 Box Jumps (24/20)

Rx+ All rows sub 5:00

Finisher

12 Minutes working on Ring Muscle Up Progressions

Cool Down

1:00/side Banded Lat Stretch

1:00/side Banded Shoulder Distraction Stretch

Bright Spot

1,250m Row (Time)

Sit-ups

Box Jumps

Ring Muscle Up