Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 9

15/12 Calorie Row

10 Superman PVC Pass Throughs

10 Scap Pull-Ups

10 Banded Lat Pull Downs

1 Round:

5 Small, Tight Kip Swings

5 Bigger Kip Swings

5 Kip Swings w/ Hip Pop

5 Kipping Pull-Ups or Jumping Negative Pull-Ups

Metcon

‘Junko’ (AMRAP – Reps)

AMRAP X 15

2,4,6, etc

Pull-Ups

Calorie Row
* last tested 4/30 and 9/27

Finisher

EMOM X 12

Minute 1: 10 Tuck-Ups on Rower

Minute 2: 12 Push-Ups

Minute 3: 15 Hollow Rocks

Bright Spot

Pull-ups

Cool Down

1:00 Banded Lat Stretch/Side

2:00 Alternating Between Cobra/Down Dog