Crossfit Garage – CrossFit
Warm-up (No Measure)
3 Rounds:
10 Scap Pull-ups/Kip Swings/Big Kip Swings
:30/side Spiderman Lunge/Quad Pull/Pass Throughs
3 Inchworm-to-Cobra
Skills
L-Sit Progression EMOM 12 (Time)
Min 1: L-Sit Progression
Min 2: Rest
Accumulate time in an L-Sit progression every other minute; rest every other minute
– log longest holding version of the L-Sit/describe in Notes
Metcon
Weighted Hand Release Hollow (Time)
18-15-12-9-6
Weighted Sit-ups (25/15 plate)
Hand-Release Push-ups
**30-second accumulated Hollow Hang in between rounds**
Rx+ Deficit Push-ups (hands on bumper plates)
Four total Hollow Hangs
Cool Down
1:00/Side Barbell Forearm Smash
1:00 Knees to Side Lumbar Stretch/Side