Sunday, May 23

21
May

Sunday, May 23

Crossfit Garage – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 RDS

200m Jog

10 Straight Leg Sit-Ups

10 Scap Pull-Ups

10 Scap Push-Ups

Skill/Strength

Kip Review

3x :15 Hollow Hang, :15 Superman Hang

3×8 Tight, Small Kip Swings

3×8 Bigger Kip Swings

3×5 Kip Swings w/ Stop (Call out stop and members should be able to stop and control the kip)

Metcon (AMRAP – Rounds and Reps)

Murph Prep

AMRAP X 18

400m run

2 RDS

8 Pull-Ups

12 Push-Ups

20 Air Squats

Cool Down

:45/side Standing Calf Stretch

:45/side Scorpion Stretch