Crossfit Garage – CrossFit

Warm-up

LINE DRILLS:

25’ Walking Figure-4 Stretch

25′ Ham Scoops

25’ Quad Stretch

25′ Alternating Side Lunges

Calf Stretch

10 push ups

10 sit ups

Into..

200m Jog

Skill/Strength

Rope Climb

10min of practice. Remember what you were doing yesterday and make progress

Rope climb progressions

– lay/sit rope pull climbing to feet

– seated box leg wrap

– pull up rig hold feet wrap stand

– seated box leg wrap stand up

Metcon

Remember the tire flips tomorrow will get your clothes dirty. Plan ahead

EMOM 20 bear crawl sit up hold rope climb (AMRAP – Reps)

EMOM for 20 min max reps of:

1: Bear crawl (1 rep = 6 ft )
2: Abmat sit ups or GHD sit up (3 reps per GHD)
3: Continuous Front Rack hold 53/35# kb x 2 (1 rep = 10 sec)
4: Rope Climbs
5: Db Hang Cleans 35/20#

Rx+
FR = 70/53
HC = 50/35

Set up:
Bear crawl in the middle with the other movements at the ends.
Adjust the mats for the bear crawl as needed based on space.
every mat lengthwise is 6ft thus 1 rep.

“Shotgun start” as needed

for Total Reps
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