Crossfit Garage – CrossFit

Warm-up (No Measure)

3 RDS of “Rowling”


RD 1 Penalty-Superman PVC Pass Throughs

RD 2 Penalty-Hollow Rocks

RD 3 Penalty-Mountain Climbers

EMOM x 5

Minute 1: 8 Small, Tight Kip Swings

Minute 2-3: 8 Kip Swings w/ Big Push Down

Minute 4-5: 4 T2B/Toes to Something/Knee Raises


Toes 2K Row (Time)

30 T2B

2K Row

30 T2B

2K Row

30 T2B

Bright Spot


2k Row (Time)

Max Effort 2k Row

1000m Row (Time)

Max Effort 1000m Row

Cool Down

1:00/Side Forearm Stretch

1:30 Alternating between Cobra and Childs pose

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