Crossfit Garage – Remote Coaching
Warm-up
Warm-up (No Measure)
400M EZ Jog
Into..
EMOM X 6
Minute 1: 8 PVC Pass Throughs + 8 PVC OH Squats
Minute 2: 20 Plank Shoulder Taps + Plank Hold in time remaining
Minute 3: :20 Pigeon Pose/side
Weightlifting
EMOM X 10
EMOM X 10
Min 1: 5 Overhead Squat (Use a broom or anything available)
Min 2: :30 Hollow Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 16
200m run
40 Russian Twists
30 Up-downs
20 Lunges
10 Air Squats
Cool Down
1:30 Feet Up The Wall Stretch
1:00/side Banded Shoulder Distraction Stretch