Crossfit Garage – CrossFit

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Warm-up

400m Jog

Into..

2 Rounds:

10 Up-Downs

20 Plank Shoulder Taps

:20 Plank

5 Push-Ups to Pike

Gymnastics

EMOM X 10

Minute 1: HSPU Progression

Set 1: 2 Wall Walks

Set 2: :40 HS Hold

Set 3: 5 Negative HSPU

Set 4-5: 5 Strict HSPU, Kipping HSPU, Pike HSPU

Minute 2: :40 DB/KB Front Rack Hold

Metcon (AMRAP – Reps)

WOD
EMOM X 10

Min 1: 200m run

Min 2: Max HSPU

SCORE IS TOTAL HSPU

Finisher

½ Kneeling Arnold Press

3×10/arm

Bright Spot

Handstand Push-ups

200m Run (Time)