Crossfit Garage – CrossFit

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Please take the first 10 minutes of class to go over movement standards and scaling options for the pistol with coach to determine individual skill level before beginning the workout

Murph Skills Prep (AMRAP – Rounds and Reps)

20 Minute AMRAP

20 Push-ups

15 Calorie Row

10 Alternating Pistols

5 Pull-ups

10 Alternating Pistols

15 Calorie Row

20 Push-ups

RX+ Calories on the Echo Bike and Chest to Bar Pull-ups
**95 total reps per round

Bright Spot




Bodyweight exercises such as push-ups, pull-ups and pistols not only improve overall strength, but also train the cardiovascular system. They are versatile exercises because they can be modified to be easier or harder, making them ideal for virtually anyone. You can transition from one to another exercise in a minimal amount of time since they require little to no equipment, making them an efficient exercise option.

Intended Response

Moderate time on the clock cues athletes to find and maintain a pace they can keep for the bulk of the workout, increasing speed slightly towards the end. Rep counts for each movement are low, so break up the push-ups into 2 sets if possible, and aim to complete the rest unbroken with quick transitions between bodyweight movements.

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