Crossfit Garage – CrossFit
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.