Crossfit Garage – CrossFit
Warm-up
10 Wrist Rotations Clockwise
10 Wrist Rotations Counterclockwise, Into…
3:00 Row (Increase pace every minute)
Into…
AMRAP X 6
8 Groiners
8 Front Squats
8 Push Press
8 Kip Swings
8 Banded Straight Arm Lat Pulldowns
EMOM X 9
Minute 1: 8 Pull-ups/Jumping Pull-Ups→ 6 C2B/Pull-Ups → 2 Muscle Ups/C2B
Minute 2: 30 High Jump Singles (1 Rounds)→ 30 Double Unders/Double Under Attempts (2 Rounds)
Minute 3: 8 Thrusters (Weight 1) → 6 Thrusters (Weight 2) → 4 Thrusters (Weight 3)
Skills
Pull-ups
Work on the swing and the kip. Begin to find your path of progression
Ex
-Kip swing with feet on box
-2 kip swings + 1 Kip, with feet on box
-2 kip swings + pull-up, with feet on box
-2 kip swings + 1 pull-up + 2 kip swings, with feet on box
-box pull-ups
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
shoot for 5 min or less
Fran (alternate) (Time)
Modified Fran
21-15-9
Thrusters 45 /35
Jumping Pull-Ups
Rx+
Thrusters 45 /35
burpees
Cool Down
roll and stretch