Crossfit Garage – CrossFit
Warm-up
AMRAP X 7
100m run
10 Superman PVC Pass Throughs
10 Straight Arm Banded Pull downs
10 Tuck Ups
Gymnastics
EMOM X 8
3 Kipping Knee Raises/T2B + 2 Pull-ups + 1 C2B
Adjust movements as needed to match skill
Metcon
200 T2B Pull (AMRAP – Reps)
Every 3:00 x 7 Sets:
200m run
8 T2B
8 Pull-Ups
200m = 4 reps (1 rep every 50m)
1 round = 20 reps
Bright Spot
200m Run (Time)
100m Run (Time)
Toes-To-Bar
Pull-ups
Strict Pull Ups
Chest-To-Bar Pull-ups
Cool Down
1:00/Side Banded Lat Stretch