Crossfit Garage – CrossFit
Warm-up
EMOM X 6
Minute 1: :40 Bike
Minute 2: 4 Bar Good Mornings + 4 Bent Over Rows
Minute 3: 8 Scap Pull-Ups + 6 Kip Swings
2 Sets:
6 Tempo DL (2121) with bar
6 Regular Tempo DL (light)
4 Regular Tempo (increased)
Weightlifting
Deadlift (5×4)
building
Metcon
Bike Pull Deadlift (Weight)
On a 14:00 clock:
30-20-10
Calorie Bike
Pull-Ups
*Build to a 3RM Deadlift in time remaining*
Rx+ C2B Pull-Ups (Gymnastics Focus)
*post Metcon time in notes
()
Cool Down
1:00 Knees to Chest Stretch
:30/side Standing Lat Stretch