Crossfit Garage – Remote Coaching

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Warm-up

Warm-up (No Measure)

AMRAP X 8

30 Single Unders→ Double Unders/Attempts

12 Mountain Climbers

6/6 Single KB Suitcase DL

8 Hollow/Tuck Rocks

Weightlifting

EMOM X 12

Min 1: :40 Front Rack Hold

Min 2: :40 Hollow Hold

Min 3: :40 Mountain Climbers

Min 4: Rest

Metcon

Metcon (Time)

For Time:

100 Double Unders

30 DBL KB DL (53/35)

75 Double Unders

20 DBL KB DL

50 Double Unders

10 DBL KB DL

10 MIN CAP

Cool Down

1:00 KB Calf Smash/Side

1 min/side lying back stretch (pull knees to the side, keep shoulders square)

1 min cat-cow stretch