Crossfit Garage – CrossFit

View Public Whiteboard

Warm-up (No Measure)

General:

AMRAP X 7

10 Scorpion Stretch

10 Step-Ups

30 Mountain Climbers

10 Banded Tricep Ext

Skill/Strength

EMOM x 12

Minute 1: 5-10 Strict Ring Dip

Minute 2: 5 Floor Press (Building)

Minute 3: 8 Up-Down Box Jump

Floor Jump Ring Up (AMRAP – Rounds and Reps)

AMRAP X 18

10 Floor Press (135/95)

25 Box Jumps (24/20)

10 Ring Dips

25 Up-Downs

Rx+ Unbroken Ring Dips

Finisher

2 Sets

10 Side Plank Hip Taps + :30 Side Plank (Right Side) + 10 Side Plank Hip Taps + :30 Side Plank (Left Side)

-Rest 1:00 between sets-

Bright Spot

Floor Press

Box Jumps

Ring Dips

Dips

Cool Down

1:00/Side Doorway Chest Stretch