Crossfit Garage – CrossFit

Warm-up (No Measure)

1:00 Pigeon Pose/Side, into..

2 Rounds:

8 Groiners

8 Air Squats (1 sec pause)

8 Barbell Upright Rows

8 Up-Down Step-Ups

Empty Bar:

10 Elbow Rotations

5 reps (2 second pause @ bottom)

Metcon

EMOM FS Lateral Sumo Box (AMRAP – Reps)

EMOM X 16

Minute 1: 12 Front Squats (95/65lbs)

Minute 2: Max Lateral Up-Downs over Bar

Minute 3: 12 Sumo Deadlift High Pull

Minute 4: Max Box Jumps (24/20)

*Score = total number of Up-Downs + Box Jumps
1 Bar per person

EMOM FS Lateral Sumo Box Scaled (AMRAP – Reps)

EMOM X 16
Minute 1: 12 Front Squats (45/35lbs)
Minute 2: Max Lateral Up-Downs over Bar
Minute 3: 12 Sumo Deadlift High Pull
Minute 4: Max Box Steps (24/20)

*Score = total number of Up-Downs + Box Steps

Skills

Rope Climb

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

Cool Down

1:00/side Couch Stretch

1:00 Hands on Wall Prison Stretch