Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 2:00 bike, row, or ski 10 good mornings 10 alternating Cossack squats 10 alternating Samson stretches 2:00 bike, row, or ski Deadlift (- RX – 6 sets for load: 3 deadlifts – Use the same load across all sets. – 80% of 1-rep max ) Gymnastics Skill 1 (Checkmark) 6 sets: 5 toes-to-bars 4 gymnastics kipping pull-ups 3 bar muscle-ups – Rest as needed between sets. – In this skill session, the goal is to perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus. – If necessary, reduce the reps to 4/3/2 or 3/2/1 depending on your capacity. – Notice the similarities in the kip swing. If you don’t actively press down into the bar in your backswing and/or push away from the top of each rep, expect...
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