Crossfit Garage – CrossFit

Warm-up (No Measure)

EMOM X 8

Minute 1: 12 Plank Shoulder Taps + 6 Bootstrapper Squats

Minute 2: :20 Hollow Hold + :20 Superman Hold

Gymnastics

EMOM X 10

EMOM X 10

Minute 1: 5 – 10 T2B (add 1-2 reps each round)

Minute 2: 10 – 20 KB Deadlift* (add 1-2 reps each round)
* athlete’s choice for KB weight

– may use 1 or 2 KBs

Metcon

Sit KBS Chin Up (AMRAP – Rounds and Reps)

AMRAP X 14

30 Ab-Mat Sit Ups

20 American KB Swings (53/35)

10 Chin-Ups

Bright Spot

Toes-To-Bar

Sit-ups

KBS

Chin ups

supinated pullups (underhand)

Cool Down

1:30 Alternating between Cobra and Child’s Pose

1:00/side Thread the needle stretch