Friday, December 17

Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

AMRAP X 7

30 High Jump Single Unders

8 Kip Swings

5 Push-Up to Pike

20 Calf Pulses in Pike Position (See Coaching Notes below)

Gymnastics

EMOM X 10

EMOM X 10

Minute 1: 8 V-Ups

Minute 2: 1 Wall Walks

Metcon

Remote 21.1 (Time)

Remote 21.1

For time:

6 Plank Shoulder Taps


10 lateral jumps

18 Plank Shoulder Taps


30 lateral jumps

36 Plank Shoulder Taps


60 lateral jumps

54 Plank Shoulder Taps


90 lateral jumps

90 Plank Shoulder Taps

150 lateral jumps

126 Plank Shoulder Taps

210 lateral jumps

Time cap: 15 min.

Cool Down

100m cooldown walk

1:00/side Thread the Needle stretch

1:00/side Standing Calf Stretch