Crossfit Garage – CrossFit

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Warm-up (No Measure)

General:

AMRAP X 7

100m jog

10 Box Step-Ups

10 Scap Pull-Ups

10/10 Single Arm DB Row (Supported on Box)

Specific:

Review Renegade Row & Strict Pull-Up/Scaling Options

Skill/Strength

EMOM X 12

Minute 1: Max Strict Pull-Ups in 1 set

Minute 2: 3 DB Renegade Rows

(log in Bright Spots)

Strict Pull Ups

Renegade Row

Box Over Pull Sit (AMRAP – Rounds and Reps)

AMRAP 14:

20 Single DB Box Step Over (50/35)(24/20)

20 Pull-Ups

20 Sit-Ups

Rx+ C2B Pull-ups

Bright Spot

Pull-ups

Chest-To-Bar Pull-ups

Sit-ups

Cool Down

1:00 Pigeon Pose/Side

1:00 Banded Lat Stretch/Side