Crossfit Garage – CrossFit


15/12 Calorie Row, then

3 rounds of:

10 Superman PVC Pass Throughs

10 Scap Pull-Ups

10 Banded Lat Pull Downs

5 slow and low squats

5 scap push 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


Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Murph is coming. This WOD is great pre-practice

Cool Down

roll and stretch


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