Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

10 ring rows

10 knee push-ups

10 air squats to a medicine ball

1 set:

5 scap pull-ups

5 push-ups

5 medicine-ball front squats

– Hold the bottom of each squat for :01.

2 sets:

1-5 strict or foot-assisted pull-ups

1-5 hand-release push-ups

8 wall-ball shots

240425 (Time)

– RX –

For time:

50-40-30

Wall-ball shots (14/20 lb) (9/10 ft)

5-4-3

Strict muscle-ups

– INTERMEDIATE –

For time:

50-40-30

Wall-ball shots (10/14 lb) (9/10 ft)

5-4-3

Low-ring muscle-up transitions

– BEGINNER –

For time:

30-20-10

Wall-ball shots (8/10 lb) (9/10 ft)

5-4-3

Foot-assisted strict pull-ups

Foot-assisted strict ring dips

Skill Work (Checkmark)

Post-workout:

1 set:

30 V-ups

40 tuck-ups

50 hollow rocks

Stretching (No Measure)

2 sets:

1:00 saddle stretch

1:00 child’s pose stretch

– AT-HOME – (Time)

For time:

50-40-30

Single-arm dumbbell thrusters (35/50 lb)

5-4-3

Wall walk + wall-facing handstand push-up