Friday, April 15

Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

EMOM X 8

Minute 1: 100m Run + 8 Air Squats

Minute 2: 8 Scap Pull-Ups + 8 Seated Banded Lat Pulldowns

Weightlifting

EMOM X 12

EMOM X 12

Minute 1: 8 Bent Over Rows

Minute 2: 8 DBL DB Hang Power Cleans

Minute 3: :45 Suitcase Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 12

8 DBL DB Hang Squat Cleans

200m run

Cool Down

1:00 Standing Calf Stretch

1:00 Hands on the Wall Prisoner Stretch