Monday, July 12

10
Jul

Monday, July 12

Crossfit Garage – CrossFit

View Public Whiteboard

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