Crossfit Garage – Remote Coaching
Warm-up
5 RDS of “Rowling”
RD 1 Penalty-Up-downs
RD 2 Penalty-Push-ups
RD 3 Penalty-Jump Squats
RD 4 Penalty-Pike Push-ups
RD 5 Penalty-Burpees
Metcon (Time)
WOD
For Time:
800m run
20 Burpees
600m run
15 Burpees
400m run
10 Burpees
200m run
5 Burpees
22 MIN CAP
Cool Down
3 RDS For Quality
10/10 Single Leg Glute Bridge
20 Deadbugs
20 Bird dogs