Thursday, July 21

19
Jul

Thursday, July 21

Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 7

12/10 Calorie Row

10 OH Weighted PVC Flexion

10 Banded Face Pulls

5/5 Single Arm Lat Pull-Down

Review Pendlay Row, Strict Pull-ups, and Hammer Curls

Skills

“Pump Complex 2”

Every 2:30 x 5

5 Pendlay Rows

6 Strict Pull-Ups

10 Hammer Curls
Score: Pendlay Row weight

Metcon

‘Junko’ (AMRAP – Reps)

AMRAP X 15

2,4,6, etc

Pull-Ups

Calorie Row
last tested 9/27/21

Junko Tabei is known as the 36th person to climb Everest, becoming the first woman to summit the world’s tallest peak and the first to climb the Seven Summits

Bright Spot

“Pump Complex 1”

Every 2:30 x 5

5 Pendlay Rows

5 Strict Pull-Ups

10 Hammer Curls

Pendlay Row

Strict Pull Ups

Pull-ups

Cool Down

1:00 Banded Lat Stretch/Side

1:00 Alternating Between Cobra/Down Dog