02092021

7
Feb

02092021

Crossfit Garage – CrossFit

View Public Whiteboard

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

Bright Spot

Hang Power Snatch

Toes-To-Bar

Pull-ups

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