Garage Gym
1300
Warm Up
Crossover Symmetry
Kip Swings
“House of the Rising Sun”
4 Rounds for Time
200m Run
10 Pull-Ups
15 Push-Ups
40 Air Squats
15 Push-Ups
10 Pull-Ups
200m Run
Rest 2:00 minutes between intervals
I kept the runs, but scaled the calisthenics volume to 1-8-20-8-1 and felt really good about the effort.
Round 1 - 4:34
Round 2 - 4:32
Round 3 - 4:32
Round 4 - 4:38
It was not until I did the math, did I realize how consistent my splits were.
Programming from Vintage CrossFit
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