Crossfit Garage – CrossFit

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Warm-up (No Measure)


– 15-20 Banded Pull Downs

– 10-15 Hollow Sit Ups

– 10-20 Scap Pull Ups
COACHES: this isn’t mandatory but is helpful for people who struggle with pull ups.

ATHLETES: use this to warm up and fire up your lats for those pull ups


Strict Pull Ups (5 sets x Max reps)

rest 90 sec between sets

If you have Strict Pull Ups, do 5 sets of as many reps as possible.

If you do not have strict pull ups, do 5 sets of Pull Up negatives at 31A1 (read as 3 sec down, 1 sec pause at bottom, jump back to top, 1 sec pause at top, then repeat)

Modified versions include using bands, box pull ups, and whatever else the coach decides works best. ASK A COACH FOR ASSISTANCE


Metcon (Time)

For Time:

50 DB Thrusters 50/35

50 Air Squats

150 DU

60 WB 20/14

60 Pistols

150 DU
1:2 ratio for DU:SU

= 300 SU each time

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