Crossfit Garage – CrossFit

Warm-up

Skill/Strength

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

Half Murph (Time)

Rx

800 m run

50 pull ups

100 push ups

150 Air Squats

800 m run

(split reps however you need… Cindy perhaps)

Rx+

1 mile run

50 pull ups

100 push ups

150 air squats

1 mile run

(in order)

(weight vest optional 20/14)