Crossfit Garage – CrossFit
Warm-up
AMRAP X 7
100m run
10 Superman PVC Pass Throughs
10 Straight Arm Banded Pull downs
10 Tuck Ups or Sit-ups
Specific:
:15 Hollow Hang,
:15 Superman Hang
8 Tight, Small Kip Swings
8 Bigger Kip Swings
5 Kip Swings w/ Stop (Call out stop and members should be able to stop and control the kip)
Skill/Strength
EMOM X 8
3 Kipping Knee Raises/T2B + 2 Pull-ups + 1 C2B
(not scored, for Quality)
Movement Adjustment:
3 Small Kip Swings + 3 Big Kip Swings + 3 Knee Raises + 3 Jumping Pull-Up/C2B Negatives
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10:
10 Hang Power Snatch (95/65)
10 T2B
10 Pull-ups
Cool Down
1:00/side Banded Lat Stretch
1:00/side Forearm Stretch