Monday, March 28

Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

1:00 Pigeon Pose/Side

Into..

3 RDS

8 Slow Groiners

8 Empty Barbell Front Squats (w/ 1 sec pause)

8 Barbell Upright Rows

8 Up-Down Step-Ups

Weightlifting

DBL DB Front Squat (3×10)

DBL DB Front Squat

3×10

*Deload week, no pause and movement should feel easy

Metcon

Metcon (AMRAP – Reps)

EMOM X 16

Minute 1: 12 Goblet Squats

Minute 2: Max Lateral Up-Downs over DB/KB

Minute 3: 12 DB/KB SDHP

Minute 4: Max Tuck Jumps

*Score is total number of Up-Downs + Tuck Jumps

Cool Down

1:00/side Couch Stretch

1:00 Hands on Wall Prison Stretch