Crossfit Garage – CrossFit
Warm-up (No Measure)
AMRAP X 7
12/10 Calorie Row
10 OH Weighted PVC Flexion
10 Banded Face Pulls
5/5 Single Arm Lat Pull-Down
Review Pendlay Row, Strict Pull-ups, and Hammer Curls
Skills
“Pump Complex 2”
Every 2:30 x 5
5 Pendlay Rows
6 Strict Pull-Ups
10 Hammer Curls
Score: Pendlay Row weight
Metcon
‘Junko’ (AMRAP – Reps)
AMRAP X 15
2,4,6, etc
Pull-Ups
Calorie Row
last tested 9/27/21
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
Bright Spot
“Pump Complex 1”
Every 2:30 x 5
5 Pendlay Rows
5 Strict Pull-Ups
10 Hammer Curls
Pendlay Row
Strict Pull Ups
Pull-ups
Cool Down
1:00 Banded Lat Stretch/Side
1:00 Alternating Between Cobra/Down Dog