Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

5 RDS of “Rowling”

200m

RD 1 Penalty-Up-downs

RD 2 Penalty-Push-Ups

RD 3 Penalty-V-Ups

RD 4 Penalty-Straight Leg Sit-Ups

RD 5 Penalty-Supermans

Gymnastics

EMOM X 8

EMOM X 8

Min 1: :40 Hollow Hold

Min 2: :40 Alt. Birddogs

Metcon

“Remote Pacemaker” (4 Rounds for reps)

4 Min Max Burpees

Rest 1:00

4 Min Max Air Squats

Rest 1:00

4 Min Max Sit-Ups

Rest 1:00

4 Min Max Up-downs

(Score is reps for each interval)

Cool Down

1:00/Side Couch Stretch

1:00/Side Pigeon Pose