Crossfit Garage – Remote Coaching

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Warm-up

Warm-up (No Measure)

AMRAP X 6

6 Cal Row (@ Inc Pace)

6/6 Single Arm DL

6/6 Single Arm KB Swing

6 Barbell Good Mornings

Weightlifting

EMOM X 10 Minute 1: 8 DB DL Minute 2: 10 Up-Downs

EMOM X 10

Minute 1: 8 DB DL

Minute 2: 10 Up-Downs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 18

30 Up-Downs

30 KB/DB DL

30 Russian KB/DB Swings

-REST :90 between rds-

Cool Down

1 min Seated Forward fold Stretch

1:00 Knees to Side Lumbar Stretch/Side