27
Jan
Friday, January 29
Crossfit Garage – Remote Coaching
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