Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 8

10/8 Cal Bike/Row

10 Groiners

10 Single KB DL

10 Glute Bridges (2 sec hold @ top)

Metcon

EMOM RKBS Echo (Weight)

EMOM X 30
Minute 1: :50 sec of Max Russian KB Swings (53/35lbs)
Minute 2: :50 sec of Bike
Minute 3: Walking/Active Rest
– add RKBS total reps in notes

– active rest can be anything like PU swings/kips

Skills

Pull-ups

Work on the swing and the kip. Begin to find your path of progression

Ex

-Kip swing with feet on box

-2 kip swings + 1 Kip, with feet on box

-2 kip swings + pull-up, with feet on box

-2 kip swings + 1 pull-up + 2 kip swings, with feet on box

-box pull-ups

Cool Down

Roll and stretch before leaving

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