Crossfit Garage – Remote Coaching

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Warm-up

5 rds of “The Bike is Right”

Penalty 1- Sit-Ups

Penalty 2- KB Deadlift

Penalty 3- V-Ups

Penalty 4- KB Swings

Penalty 5- Burpees

Skill/Strength

EMOM X 12

Minute 1: :40 Suitcase Hold

Minute 2: :40 Hollow Hold

Minute 3: Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP X 18

50 Jumping Jacks

20 American KB Swings

20 V-Ups

:30 Plank

Cool Down

1:00 Alternating between Cobra and Child’s Pose