Thursday, July 15

Crossfit Garage – CrossFit

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Warm-up (No Measure)

AMRAP X 6

10 KB DL

10 Banded Good Mornings

10 Alt Scorpion Stretches

5 Plank Walk Outs

Gymnastics

EMOM X 8

Minute 1 —> 2 Wall Walks

Minute 2 —> 6 Pike HSPU

Minute 3 —> 30-second HS Hold, Headstand Hold, or Steep Pike Hold

Minute 4 —> 3-6 Negative HSPU or HSPU

*Repeat*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 4 (for 2 sets):

5 HSPU

10 American KB Swing (53/35)

-Rest 1 minute-

Repeat!

Rx+ Strict HSPU
Score = total rounds + reps in 8:00

Bright Spot

Handstand Push-ups

Handstand Hold

KBS

Finisher

3 SETS FOR QUALITY

15 Banded Face Pulls

10 DB/Plate Frontal Raises

10 DB/Plate Lateral Raises

Cool Down

3-way banded shoulder distraction stretch (:45/direction)