10
Jul
Monday, July 12
Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds:
10 Scap Push-Ups
5 Dive Bomb Push-Ups
10 Scap Pull-Ups
5 Barbell Bicep Curl
10 Banded Tricep Ext.
Specific:
2×5 Floor Press (3131 Tempo)
Weightlifting
Floor Press (1×1)
16:00 to find a 1RM
Timeline Reference:
Minutes 0-5→ Sets of 2-4 building to 70-75%
Minutes 5-9→ Sets of 1-2 building to 90%
Minutes 9-16→ 3 Attempts at 1RM
Metcon
“Muscle Beach” (AMRAP – Rounds and Reps)
AMRAP X 10
20 Push-Ups
15 Weighted Sit-Ups (25/15)*
10 Chin Ups
*hold bumper plate
Bright Spot
Push-ups
Weighted Sit-ups
Sit-ups
Chin ups
supinated pullups (underhand)
Cool Down
1:00/Side Scorpion Stretch
1:00 Cobra Stretch