Crossfit Garage – CrossFit
General Warm-up (No Measure)
1 set:
100-m jog
:30 banded shoulder stretch/arm
1 set:
100-m run (moderate pace)
10 PVC pass throughs
1 set:
200-m run (fast pace)
10 scap pull-ups
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
– INTERMEDIATE –
AMRAP 20:
400-m run
5-10 pull-ups
– BEGINNER –
AMRAP 8:
200-m run
8 ring rows
Rest 4:00
AMRAP 8:
200-m run
8 ring rows
‘Nicole’ (AMRAP – Reps)
AMRAP 20 minutes:
400m Run
Max Pull-ups
Stretching (No Measure)
2 sets:
:30 lacrosse ball pec mash/side
:30 lacrosse ball bicep mash/arm
Skill Work (Weight)
Post-workout:
On a 3:00 clock:
Find a 1-rep-max weighted pull-up.