07242020

Crossfit Garage – CrossFit

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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

Pull-ups