Crossfit Garage – CrossFit View Public Whiteboard Warm-up 15/12 Cal Row (easy) into.. 3 Rounds: 12 Plank Shoulder Taps 10 Samson Lunges 8 Push-ups to Pike, into… 15/12 Cal Row (workout pace) Specific: Floor Press, HRPU and Lunges P.O.P Floor Press (10-8-6-4-2) *Building in weight* After warmup, determine load for set of 10, then run the five sets every 3 minutes. – Score: heaviest load for the last 1×2 Metcon (AMRAP – Reps) EMOM X 15 Minute 1: 15/12 Cal Row Minute 2: Max HR Push-Ups Minute 3: Max Lunges Score: Total Push-Ups + Lunges combined*lunges may be forward or reverse/do not have to be alternating* Cool Down 1:00/side scorpion stretch Bright Spot Hand-Release Push-ups Lunge ()
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