13
Jul
Thursday, July 15
Crossfit Garage – CrossFit
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)