Crossfit Garage – CrossFit

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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

Bright Spot

Strict Pull Ups

Turkish Get Up

Box Jumps

Pull-ups