Crossfit Garage – CrossFit

Warm-up (No Measure)

3 RDS of “Rowling”

200m

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

Metcon

Toes 2K Row (Time)

30 T2B

2K Row

30 T2B

2K Row

30 T2B

Bright Spot

Toes-To-Bar

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