Saturday, November 20

18
Nov

Saturday, November 20

Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

5 rds of “The Bike is Right”

Penalty 1- Sit-Ups

Penalty 2- KB Deadlift

Penalty 3- V-Ups

Penalty 4- Russian KB Swings

Penalty 5- Burpees

Skill/Strength

EMOM X 9

EMOM X 9

Minute 1: :40 Front Rack Hold

Minute 2: :40 Hollow Hold

Minute 3: Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 15

50 Jumping Jacks

20 American KB/DB Swings

20 KB/DB SDHP

:30 Plank

Cool Down

:45 second Thread the needle stretch/side