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1042017

30
Dec

1042017

Crossfit Garage – CrossFit

Warm-up

Warm Up 2 (No Measure)

EMOM 12:

min1: 12/10 cal row

min2: 3-5 strict pull ups + 5-10 Kipping

min3: 20 DU + 3 burpees

min4: 3 strict dips + 3-5 kipping
Try ring dips! Otherwise try and make them harder than you normally do.

Remember this is a warm up so go slow to a moderate pace to get the body warmed up and work on these skill movements even if you can’t do them yet. It’s the only way to get better at them 🙂

Metcon

Jump n’ Pump (Time)

Rx

3 Rounds:

15 Box Jumps (24/20)

15 Kettlebell Swings (53/35)

15 Wallballs (20/14)

15 Dips

Rx+

3 Rounds:

15 Box Jumps (30/24)

15 Kettlebell Swings (70/53)

15 Wallballs (20/14)

15 HSPU

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