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

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