Crossfit Garage – Remote Coaching
Warm-up
Warm-up (No Measure)
5 RDS of “Rowling” (200m)
RD 1 Penalty-Samson Lunges
RD 2 Penalty-Up-Downs
RD 3 Penalty-Reverse Lunges
RD 4 Penalty- Groiners
RD 5 Penalty-Burpees
Weightlifting
DB/KB Front Rack Reverse Lunges
DB/KB Front Rack Reverse Lunges
3×12 (6/leg)
Metcon
Metcon (Time)
7 RFT
4 Burpees
17 Sit-Ups
Cash Out: 76 Up-Downs
20 MIN CAP
Cool Down
1:30 Alternating between Cobra and Child’s Pose
1:00 Pigeon Pose/Side