Friday, September 24

Crossfit Garage – CrossFit

View Public Whiteboard

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