Crossfit Garage – CrossFit Warm-up (No Measure) Calf Streth, Into: 2 Rounds: 25 High Jump Single Unders —> Double Unders/Attempts 10 Box Step-Overs —> Box Jump Over 10 Scap Push-ups —> Scap Pull-ups 10 Banded Lat Pulldowns Pull-up Progression: 5 Kip Swings 5 Big Kip Swings w/ Hip Pop 5 Jumping Kipping Pull-Ups (w/ focus on push away at top) 5 Bar MU, C2B Pull-Ups, Kipping Pull-Ups, Banded Kipping Pull-Ups, Jumping Pull-ups, or Ring Row Skills Pull-ups Coach FOCUS here. 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...
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