Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

EMOM X 8

Minute 1: 10 False Grip Ring Rows + :20 Plank

Minute 2: 10 Banded Tricep Ext + 8 Samson Lunges

Gymnastics

EMOM X 10

EMOM X 10

Minute 1: 8 Bent Over Rows + 8 Supinated DB Rows

Minute 2: 10 Hollow Rocks + :20 Hollow Hold

Metcon

Metcon (Time)

8 RFT

8 Dips (Use chair, bench, etc.)

10 Sit-Ups

12 Jumping Lunges

-Rest :30 between rounds-

20 MIN CAP

Cool Down

:30 Standing Tricep Stretch/Side