Crossfit Garage – CrossFit
Warm-up (No Measure)
AMRAP X 7
200m run or 1:00 Bike
10 KB ATW (5 each direction)
10 Russian KBS
10 Kip Swings
10 Banded Lat Pull-Down
Kipping Pull-Up and KB Swing Review, Into..
Test Round:
200m run
12 American KB Swings
6 Pull-Ups
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Biking Helen (Time)
3 Rounds:
24/21 Calories Echo Bike
21 Kettlebell Swings 53/35
12 Pull-ups
Finisher
EMOM X 10
Minute 1: 200m Run/Row/:45 Echo
Minute 2: 3-7 Strict Pull-Ups
Cool Down
1:00 Forearm Stretch/Side
Bright Spot
400m Run (Time)
Max Effort 400m Run