Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 7

10 Step-Ups

10 Kip Swings

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

:15 Hollow Hold

Weightlifting

EMOM X 12

Minute 1: 10 T2B

Minute 2: 10 Hollow Rocks + 10 Superman

Minute 3: :45 DBL KB Front Rack Hold
Score: heaviest KB used for FR Hold

Metcon

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

Toes-To-Bar

Pull-ups

Chest-To-Bar Pull-ups

Sit-ups

Cool Down

1:00 Pigeon Pose/Side

1:00 Banded Lat Stretch/Side