WOD

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

Weightlifting

Overhead Squat (3×8 (with light-moderate weight))

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