Tuesday, March 22

20
Mar

Tuesday, March 22

Crossfit Garage – CrossFit

Warm-up (No Measure)

Calf Streth, Into:

2 Rounds:

25 High Jump Single Unders —> Double Unders/Attempts

10 Box Step-Overs —> Box Jump Over

10 Scap Push-ups —> Scap Pull-ups

10 Banded Lat Pulldowns

Pull-up Progression:

5 Kip Swings

5 Big Kip Swings w/ Hip Pop

5 Jumping Kipping Pull-Ups (w/ focus on push away at top)

5 Bar MU, C2B Pull-Ups, Kipping Pull-Ups, Banded Kipping Pull-Ups, Jumping Pull-ups, or Ring Row

Metcon

EMOM 30 Box Over Pull Double (AMRAP – Reps)

EMOM X 30

Minute 1: 12 Box Jump Overs (24/20)

Minute 2: 5-10 Pull-ups, C2B, Bar MU (Athletes’s choice but much remain within 1-2 reps from start to finish)

Minute 3: 50 Double Unders
SU 1:1

Bright Spot

Box Jump Over

Strict Pull Ups

Pull-ups

Chest-To-Bar Pull-ups

Bar Muscle-ups

Double-Unders

Cool Down

1:00/Side Banded Lat Stretch