Crossfit Garage – CrossFit
Warm-up
200m Jog
Into..
LINE DRILLS (25’ down w/ light jog back to the start)
25’ Walking Knee Hug
25’ Walking Figure-4 Stretch
25’ Quad Stretch
25’ Toy Soldier Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
25’ Karaoke (R)
25’ Karaoke (L)
finish with
10 wall balls
Metcon
Stone Run (AMRAP – Rounds and Reps)
AMRAP 16
5 Stone to Shoulder (outside only)
400m Run
70/35
Rx+ 115/70
If its raining change to heavy KB and row
Skills
Pull-ups
Pull ups
progression options:
Kip swing with feet on box
2 kip swings + 1 Kip, with feet on box
2 kip swings + pull-up, with feet on box
2 kip swings + 1 pull-up + 2 kip swings, with feet on box
box pull-ups
strength options:
banded on rig and pvc pull down
barbell on rig rows
barbell on rig seated pull ups
banded pull up (and crossed)
– strict or swing/kip
banded on J hook pull up
– strict or swing/kip
Cool Down
roll and stretch