25
Sep
Monday, September 27
Crossfit Garage – Remote Coaching
Warm-up
Warm-up (No Measure)
AMRAP X 9
12/10 Calorie Row
10 Superman PVC Pass Throughs
10 Scap Pull-Ups
10 Banded Lat Pull Downs
Skill/Strength
EMOM x 10
EMOM X 10
Minutes 1,2,3: :20 Hollow Hold + :20 Superman Hold
Minutes 3,4: 8 Bent Over Rows
Minutes 6,7: 10 Hollow Rocks
Minutes 8,9,10: 5 Renegade Rows
Metcon
“Remote Junko” (AMRAP – Rounds and Reps)
“Remote Junko”
AMRAP X 15
2,4,6, Etc.
DB Bent Over Rows
Burpees
Cool Down
1:00 Banded Lat Stretch/Side
:45/side 3-way Banded Shoulder Distraction