Crossfit Garage – CrossFit

Warm-up (No Measure)

5 Rounds of ‘Rowling’ (200m):

RD 1: Penalty – Superman PVC Pass Throughs

RD 2: Penalty – Hollow Rocks

RD 3: Penalty – Scap Pull-Ups

RD 4: Penalty – Jumping Pull-Ups

R*Cap at 8 reps**

– if athletes hit exactly 200m, Coach owes them 3 burpees 🙂

Specific:

– 10 Small, Tight Kip Swings

– 10 Kip Swings with Big Push Down

– 5 Kipping Pull-Up w/ 1 sec pause to focus on push away, Jumping Kipping Pull-Up w/ Push Away, Banded Kipping Pull-up w/ 1 sec pause to focus on push away

– 5 Kipping Pull-Up or whatever option members will use

Metcon

Row Pull Up (Time)

2000m Row

30 Pull-Ups

1500m Row

20 Pull-Ups

1000m Row

10 Pull-Ups

Rx+ C2B Pull-ups

28 MIN CAP

Bright Spot

2k Row (Time)

Max Effort 2k Row

1500m Row (Time)

1000m Row (Time)

Max Effort 1000m Row

Pull-ups

Cool Down

1:00 Feet Up the Wall Stretch

1:00/Side Banded Lat Stretch