Crossfit Garage – CrossFit

Warm-up (No Measure)

EMOM X 6

Minute 1: 3 Push-Up to Pike + :20 Plank

Minute 2: 10 Banded Tricep Ext

Skills

Rope Climb

10 min to find your progression

Rope climb progressions

– lay/sit rope pull climbing to feet

– seated box leg wrap

– pull up rig hold feet wrap stand

– seated box leg wrap stand up

Weightlifting

Bulgarian Split Squat

KB/DB Bulgarian Split Squat

4×8/leg

Metcon

Lunge, Carry, Dip, Climb (16 min AMRAP) (AMRAP – Rounds and Reps)

16 Lunges (53/35)
100m Farmers Carry (53/35 x2)
16 Dips
1 Rope Climb

Cool Down

1:00/Side Scorpion Stretch

1:00/Side Standing Tricep Stretch

()