22
Sep
Friday, September 24
Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds:
12 Duck Walk Steps
10 Groiners
8 Scap Push-Ups
5 Dive Bomb Push-Ups
8 Scap Pull-Ups
5 Kip Swings
Weightlifting
Paused Back Squat (4×4)
@ 75-80% 1RM Paused Back Squat
(heavier than last week)
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Bright Spot
Pull-ups
Push-ups
Air Squats (AMRAP – Reps)
HSPU
Pistols
Cool Down
1:00/side Scorpion Stretch