Monday, July 26

24
Jul

Monday, July 26

Crossfit Garage – CrossFit

View Public Whiteboard

Warm-up (No Measure)

1:00 Lunging Ankle Stretch/Side

1:00 Couch Stretch//Side

Into..

2 RDS

10 Slow Groiners

10 Cossack Squats

5 Up-Downs

10 Russian KB Swings

Specific:

2×5

Tempo Back Squats (3331)

First with Empty Bar, Second with light load

Weightlifting

Back Squat (1×10)

15 MINS TO BUILD TO 10RM

*last tested 6/16

Metcon

EMOM BS KBS Up-Down (Weight)

EMOM X 15:

Minute 1: 6 Back Squats @ 80% of 10RM (From Rack)

Minute 2: 12 American KB Swings (53/35)

Minute 3: 15 Up-Downs
Score: Back Squat weight (Rx is 80% of 10RM)

Bright Spot

KBS

Cool Down

1:00/Side Barbell Quad Smash