Wednesday, July 14

12
Jul

Wednesday, July 14

Crossfit Garage – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM X 9

Minute 1: :40 Jump Rope (Single Unders→ High Jump Singles→ Double Unders/Attempts)

Minute 2: :40 Groiners

Minute 3: 8 PVC Kang Squats

Calf Stretch

Specific:

2 SETS

6 Pause Back Squats (3 second pause)

*Both sets w/ light-moderate loads

Weightlifting

Back Squat (3×10)

1×10 @ 75% of 10RM

1X10 @ 85% OF 10RM

1X10 @95% OF 10RM

*record last/heaviest 1×10

Metcon

WB DU EMOM (AMRAP – Reps)

EMOM X 12

Minute 1: 15 Wall Balls (20/14)

Minute 2: 50 Double-Unders
SU 1:1

Total reps as written: 390

Bright Spot

Wall Balls

Double-Unders

Cool Down

1:00 Couch Stretch/Side

2:00 Alternating between down dog with calf pulses and cobra stretch