Crossfit Garage – CrossFit
Warm-up
AMRAP X 6
14 Alt Step-Ups
12 Banded Pull downs
10 Scap Pull-Ups
8 Kip Swings
6 Sit-Ups
Gymnastics
EMOM X 12
Minute 1: 6 Strict Pull-Ups
Minute 2: 1 Turkish Get-Up (KB or DB)
*alternate arms for TGU every other minute
(may increase weight for TGU each round)
Metcon (Time)
21-15-9
Box Jump (24/20)
Pull-Ups
10 MIN CAP
Cool Down
1:00/side banded lat stretch
1:00/side Standing Calf Stretch