Wednesday, July 21

Crossfit Garage – CrossFit

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Warm-up (No Measure)

EMOM X 6

Minute 1: 6 Reverse Lunges + 6 Sumo DL

Minute 2: 8 Strict Press + :20 OH Hold

Minute 3: 10 Plank Shoulder Taps + 5 Push-Up to Pike

Weightlifting

Floor Press (4×5 Building)

**Immediately perform 10 Push-Ups after each set**

– log final set of 5

Metcon

Sumo Strict Lunge (Time)

Every 3:00 x 5 sets:

10 Sumo DL High Pull (75/55)

10 Shoulder Press

12 Front Rack Lunges

Rx+ 95/65

**Score is slowest round**
*barbell received from ground

Bright Spot

Shoulder Press

Sumo Deadlift High Pull

Front Rack Lunge

Cool Down

1:00 Hands on the wall stretch

:45/side Pigeon Pose