Crossfit Garage – CrossFit

Warm-up

3 rounds

100m row

10 banded pull downs (tricept)

10 push up shoulder taps

10 light db press

10 sit ups

followed by:

arm circles

hug yourself

Skill/Strength

20 min to find your progression

GHD Sit-ups

Pull-ups

Handstand Walk

Dips

Metcon

EMOM 16 ghd pull up handstand walk dip (AMRAP – Reps)

EMOM for 16 min:

1: 20 Sit-ups
2: 15 Pull-ups
3: 15 HSPU
4: 10 dips – box, elevated, matador, ring (your choice)

Rx+:
15 GHDs
10 C2B
18 ft HS walk
5 Unassisted dips

Shotgun start as needed
Pick the harder option for your progression path
Take good notes for next time
Scoring: Rx – 220 reps, Rx+ – 192 reps