Crossfit Garage – CrossFit

Warm-up (No Measure)

200m jog

Lat Stretch, into:

10 Pass Throughs

10 Scap Pull-ups

5 reps: 2 Plank Shoulder Taps into Push-up

10 Air Squat w/ 2-sec Pause

5 reps: 2 Plank Shoulder Taps into Push-up

10 Kip Swings

Weightlifting

“Chest and Tris 2”

Every 3:00 x 5 sets:

10 Floor Press + 8 Ring Dips
* building on FP

– log last/heaviest set of 10 (heavier than last week)

– log ring dips in Bright Spot

Metcon

Cindy Interval (AMRAP – Rounds and Reps)

4 Rounds:

In a 5:00 window =

200m Run

AMRAP of Cindy with time remaining

*Rest 1:00 between rounds*

Cindy =

5 Pull-ups

10 Push-ups

15 Air Squats
– pick up where you left off in Cindy each round

Score: total rounds of Cindy + remaining reps

Cool Down

:30/side Scorpion Stretch

Bright Spot

Floor Press

Ring Dips

“Chest and Tris”

Every 3:00 x 5 Sets:
12 Floor Press + 6 Ring Dips

200m Run (Time)

Pull-ups

Push-ups

Air Squats (AMRAP – Reps)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats