Crossfit Garage – Remote Coaching

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Warm-up

Warm-up (No Measure)

200m run or 250m row

Into

2 RDS

10 Kang Squats

10 Cossack Squats

10 Groiners

10 Push Press

10 Kip Swings

Weightlifting

DB Front Squat (4×8)

Metcon

Metcon (Time)

DB Fran

21-15-9

DB Thrusters

DB Bent Over Rows

9 Min Cap

(Last tested 1/8/21)

Cool Down

1:30 Feet up the Wall

1:00/side Banded Lat Stretch