Crossfit Garage – CrossFit

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Pull Up Practice 1 (No Measure)

EMOM 6

min 1) Kip swings

min 2) Push Back Swings

min 3) Kipping Pull Ups

Skills

Metcon

amrap 12 du dips dl (AMRAP – Rounds and Reps)

AMRAP 12

50 DU

10 Dips

5 DL 275/185

Rx+ 315/205

amrap 12 su dips dl (AMRAP – Rounds and Reps)

AMRAP 12 min

100 SU

10 dips bench dips (seated)

5 x DL 75% 1 RM

Accessory Work

Filly Press (3×8)

Using one KB and one DB.

Hold the KB in one arm in the front rack position while simultaneously pressing the dumbbell with other arm.

Switch arms and repeat to complete one set.

Pull-ups (3×5 Negatives 31A1)

Reference

Deadlift