Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

5 inchworms

10 push-ups

:20 hollow hold

1 set:

:20 pike handstand hold (box or floor)

:10 partial wall walk hold

:10 stomach-to-wall handstand hold

:10 back-to-wall handstand hold

Skill Work (Checkmark)

Pre-workout:

EMOM 8:

:10-:20 handstand hold

Muscle ups & burpees (AMRAP – Reps)

– RX –
AMRAP 7:
Max bar muscle-ups
– Perform 6 burpee box jumps (20/24 in) at the start of each minute including the start of the workout.

Cal row intervals (Calories)

EMOM 5:

:30 max calorie row

EMOM 5:

:40 max calorie row

EMOM 5:

:45 max calorie row

EMOM 5:

:50 max calorie row

– Score is the total calories rowed across the 20:00.

– 250/200+ total calories. Advanced athletes should push over 300 calories.

Stretching (No Measure)

2 sets:

1:00 child’s pose

10 scap pull-ups

– Hold the top of each scap pull-up for :01.