Crossfit Garage – Remote Coaching
Warm-up
1 RD w/ Empty Barbell
1. Snatch DL x 5
2. Down Shrug x 5
3. Down Shrug w/ elbows x 5
4. Muscle Snatch x 5
5. Hang Power Snatch x 5
6. Power Snatch x 5
7. Overhead Squat x 5
8. Hang Squat Snatch x 5
9. Squat Snatch x 5
Gymnastics
EMOM X 10
Odd: 5 DBL DB Snatch
Even: Sets 1+2: 10 Hollow Rocks
Sets 3-5: 10 Bent Over Rows
Metcon (AMRAP – Rounds and Reps)
WOD
AMRAP X 12
12 Bent Over Rows
6 Double DB Snatches
12 Air Squats
Cool Down
1:00/side Banded Lat Stretch