Crossfit Garage – CrossFit

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Warm-up (No Measure)

2 Rounds:

5 Plank Walk-Outs

10 KB DL

10 Samson Lunges

10 Straight Leg Sit-Ups

Review:

Turkish Sit-Up

Turkish Get Up

Pull-up progressions

Weightlifting

EMOM X 12

Minute 1: 3 Turkish Sit-Up + 1 Turkish Get Up (R)

Minute 2: 3 Turkish Sit-Up + 1 Turkish Get Up (L)

Minute 3: 4-7 Pull-ups, Kip Swings, Ring Rows

Metcon

G2O Lunge Pull-up (AMRAP – Rounds and Reps)

AMRAP X 10

10 Plate G2OH (45/25)

10 Plate OH Lunges

10 Pull-ups

Bright Spot

Turkish Get Up

Pull-ups

Cool Down

1:30 Alternating between Cobra Stretch and Downdog

1:00 Thread the needle stretch/side

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