23
Jul
07242020
Crossfit Garage – CrossFit
Accessory Work
Muscle Up Warm Up 1 (No Measure)
EMOM 6
min 1) Kip Swing
min 2) Ring/Bar Support
min 3) Kipping Pull Ups
min 4) Dip Negatives (3-4 sec down, jump to top)
min 5) Chest to Bar Pull Ups
min 6) Muscle Up attemtps
*Coaches: may cycle athletes through this twice (12 mins) if necessary
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Biking Helen (Time)
3 Rounds:
24/21 Calories Echo Bike
21 Kettlebell Swings 53/35
12 Pull-ups
Bright Spot
400m Run (Time)
Max Effort 400m Run