Monday, September 27

Crossfit Garage – Remote Coaching

View Public Whiteboard

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