Crossfit Garage – CrossFit

View Public Whiteboard

Warm-up (No Measure)

AMRAP X 7

12/10 Calorie Row

10 Superman PVC Pass Throughs

10 Scap Pull-Ups

10 Banded Lat Pull Downs

Skill/Strength

EMOM x 10

Minutes 0, 1, 2: :20 Hollow Hang + :20 Superman Hang

Minutes 3, 4: 5 Jumping Negatives or Strict Pull-Ups

Minutes 5, 6: 10 Perfect Kip Swings

Minutes 7, 8, 9: 5-10 Kipping PU, Banded Pull-Ups, Ring Rows

Metcon

‘Junko’ (AMRAP – Reps)

AMRAP X 15

2,4,6, etc

Pull-Ups

Calorie Row
Junko Tabei is known as the 36th person to climb Everest, becoming the first woman to summit the world’s tallest peak and the first to climb the Seven Summits

*last tested 4/30

Scoring: total reps completed

Bright Spot

Strict Pull Ups

Pull-ups

Cool Down

1:00 Banded Lat Stretch/Side

:45/side 3-way Banded Shoulder Distraction