Crossfit Garage – CrossFit
Warm-up
1 Rounds:
:30 row (Arms only)
:30 row (Arms and Torso)
:30 row (full body)
Couch Stretch
Childs Pose
Calf/Ankle Stretch
:45 row @ moderate pace (60-70%)
:20 easy pace
:45 row @ moderate-hard pace (70-80%)
:20 easy pace
:45 row @ hard pace (80-90%)
Metcon
5k Row (Time)
Max Effort 5k Row
Cool Down
1:00 Banded Lat Stretch/Side