Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds:
100m Jog
5 PVC Pass Thrus into Squat
10 Lunges w/ Twist
20 Bicycle Crunches
Skill/Strength
Gymnastics EMOM
EMOM X 10
Minute 0+5: :20 Hollow Hold + :20 Superman Hold
Minute 1+6: 8 Tight, Small Kip Swings
Minute 2+7: 8 Big Kip Swings w/ Big Pushdown on the bar
Minute 3+8: 8 Kipping Knee Raises
Minute 4+9: 8 Kipping T2B or Toes to Something
Metcon
Up-Down T2B Lunge (AMRAP – Rounds and Reps)
AMRAP X 12
15 Up-Down over Bar
12 T2B
10 Front Rack Lunges (115/75)
Bright Spot
Toes-To-Bar
Front Rack Lunge
Cool Down
2:00 Alternating between Cobra and Down dog