Crossfit Garage – Remote Coaching
Warm-up (No Measure)
GENERAL
AMRAP X 10
200m Jog
10 Air Squats to Medball
10 KB Deadlift
10 Samson Lunges
SPECIFIC
Medball Clean Progression
8 MB Deadlift
8 MB Deadlift + Shrug
8 Shrug + Drop (Have members start with arms straight, shoulders shrugged, and pull into the bottom of front squat)
8 MB Cleans
Metcon (AMRAP – Rounds and Reps)
AMRAP X 28
800m run
20 Air Squats
20 Russian DB/KB Swings
Cool Down
1:00 Calf Stretch/Side