Thursday, July 15

13
Jul

Thursday, July 15

Crossfit Garage – Remote Coaching

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP X 6

10 KB DL

10 Banded Good Mornings

5 Burpees

5 Plank Walk Outs

Gymnastics

EMOM X 10

Minute 1,2, and 3: 2 Wall Walks

Minute 4,5: 6 Pike HSPU

Minute 6,7: :30 HS Hold, Headstand Hold, or Steep Pike Hold

Minute 8,9, and 10: 3-6 Negative HSPU or Pike HSPU

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 4

5 HSPU or DB Push Press

10 American KB Swing (53/35)

-Rest 1 minute-

REPEAT!

Score=Total Rounds + Reps

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)