Crossfit Garage – CrossFit

Skill Work (Checkmark)

Pre-workout:

EMOM 10:

Min 1: 30 DUs or :30 jump rope skill practice

Min 2: Ab movement of choice

-weighted sit ups

-alternating v-ups

-Hanging L-sit

-Flutter kicks

BJs, Push-ups and Pull-ups (Time)

– RX –

5 rounds for time:

20 box jump-overs (20/24 in)

20 push-ups

20 pull-ups

17 minute time-cap
Intended Stimulus:

-15:00

-BJs < 1:30
-Step down from box

-Push-ups < 1:30, 4 sets or less
-Pull-ups < 1:30, 4 sets or less

Stretching (No Measure)

1 set:

1:00 foam roll calves/side

1:00 standing calf stretch/side