Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

10 leg swings/direction

5 inchworms

10 ring rows

10 scap pull-ups

2 sets:

10 alternating Cossack squats

10 hollow rocks

10 Superman arch-ups

10 kip swings

Skill work (Checkmark)

Pre-workout:

Every :30 for 10 sets:

1 rep of squat therapy

– Hold the bottom for :05.

240625 (AMRAP – Reps)

– RX –

On a 7:00 clock for reps:

10 weighted pull-ups (14/20 lb)

20 chest-to-bar pull-ups

30 kipping pull-ups

Max-reps wall-ball shots (14/20 lb) (9/10 ft)

– INTERMEDIATE –

On a 7:00 clock for reps:

10 weighted pull-ups (6/10 lb)

15 chest-to-bar pull-ups

20 kipping pull-ups

Max-reps wall-ball shots (14/20 lb) (9/10 ft)

– BEGINNER –

On a 7:00 clock for reps:

10 banded strict pull-ups

15 jumping chest-to-bar pull-ups

20 jumping pull-ups

Max-reps wall-ball shots (6/10 lb) (9/10 ft)

Stretching (No Measure)

1 set:

1:30 foam roll lats/side

– AT-HOME – (AMRAP – Reps)

On a 7:00 clock for reps:

30 double-dumbbell bent-over rows (35/50 lb)

30 alternating dumbbell renegade rows

Max-reps single-arm dumbbell thrusters (35/50 lb)

– Use two dumbbells for the rows and one for the thrusters.