Crossfit Garage – CrossFit

Skill work (Checkmark)

Pre-workout:

Every :30 for 10 sets:

1 rep of squat therapy

– Hold the bottom for :05.

Pull-Up Fun & WBs (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)
Coaches Notes:

-First set of pull-ups in under 1:30

-Second and third sets in under 2:00 each

-1:30-4:00 to complete wall-ball shots

-Accumulate 30-90 WBs

Back Rack Lunge (STRENGTH II
For load:
Back rack lunge
10-8-8-6-6)

– Perform a new set every 3 minutes.

Stretching (No Measure)

1 set:

1:30 foam roll lats/side