19
Jul
Wednesday, July 21
Crossfit Garage – CrossFit
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