Crossfit Garage – CrossFit
Warm-up
Warm-up (No Measure)
Coaches choose which warm up you’d like to implement
Pull Up Practice 1 (No Measure)
EMOM 6
min 1) Kip swings
min 2) Push Back Swings
min 3) Kipping Pull Ups
————————————-
Pull Up Tabata Warm Up (No Measure)
4 min Tabata
Min 1: Hollow Hold
Min 2: Superman Hold
Min 3: Hollow Rocks
Min 4: Superman Rocks
Immediately into—
4 min Tabata
Min 1: Active hand from Rig
Min 2: Kip Swing
Min 3: Strict Pull Ups
Min 4: Kipping Pull ups
Metcon
Granite Games Qualifier 18.3 (Time)
3 Rounds
12 Pull Ups
12 Alt. DB Snatches 50/35
Straight into…
3 Rounds
12 Chest to Bar Pull Ups
12 Alt DB Snatches 50/35
Time Cap: 12 min
Rx+
3 Rounds
12 Chest to Bar Pull Ups
12 Alt DB Snatches 50/35
3 Rounds
12 Bar Muscle ups
12 Alt DB Snatches 50/35