Crossfit Garage – CrossFit
Warm-up
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
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
Metcon
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