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Crossfit Garage, Crossfit Towne Lake – CrossFit

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Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections


Single Leg RDL

This can be done with DBs or a Barbell
4 Sets

A1: Single leg RDL x 8-10 per @ 3011

A2: Nose to Wall HS Hold x 45-60 seconds

A3: Double Unders x max reps 30 seconds – Rest 60 seconds

-SLRDL can be done with DBs or a Barbell

-SLRDL is to be done one leg immediately after the other


Metcon (AMRAP – Reps)

30 seconds of work and 30 seconds of rest for a total of 4 rounds per movement.

Finish all of one exercise before rotating to the next. Rest 1 min between rounds.

Double Unders

KBS (53/35)


Row for Calories

-Score is total reps/cals.
-This work is a total of 19min long including the three 1min rests

Super Friend Stretching

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