Crossfit Garage – CrossFit
Warm-up (No Measure)
200m jog
Lat Stretch, into:
10 Pass Throughs
10 Scap Pull-ups
5 reps: 2 Plank Shoulder Taps into Push-up
10 Air Squat w/ 2-sec Pause
5 reps: 2 Plank Shoulder Taps into Push-up
10 Kip Swings
Weightlifting
“Chest and Tris 2”
Every 3:00 x 5 sets:
10 Floor Press + 8 Ring Dips
* building on FP
– log last/heaviest set of 10 (heavier than last week)
– log ring dips in Bright Spot
Metcon
Cindy Interval (AMRAP – Rounds and Reps)
4 Rounds:
In a 5:00 window =
200m Run
AMRAP of Cindy with time remaining
*Rest 1:00 between rounds*
Cindy =
5 Pull-ups
10 Push-ups
15 Air Squats
– pick up where you left off in Cindy each round
Score: total rounds of Cindy + remaining reps
Cool Down
:30/side Scorpion Stretch
Bright Spot
Floor Press
Ring Dips
“Chest and Tris”
Every 3:00 x 5 Sets:
12 Floor Press + 6 Ring Dips
200m Run (Time)
Pull-ups
Push-ups
Air Squats (AMRAP – Reps)
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats