Friday, January 29

Crossfit Garage – Remote Coaching

View Public Whiteboard

Warm-up

AMRAP X 8

250m row

10 DB DL

10 Kip Swings

10 Samson Lunges

EMOM X 10

Min 1-2: 8 Hollow Rocks

Min 3-4: 10 Supermans

Min 5-6: 8 Tuck Ups

Min 7-8: 8 V-ups

Min 9-10: 8 Bent Over Rows

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

• 50-ft. weighted walking lunge (or 20 Lunges)

• 16 V-Ups

• 8 power cleans

Then, 2 rounds of:

• 50-ft. weighted walking lunge (or 20 Lunges)

• 16 Jumping Pull-Ups

• 8 power cleans

etc., alternating between v-ups and jumping pull-ups every 2 rounds.

Rx:

M 50-lb. dumbbells

F 35-lb. dumbbells