Crossfit Garage – Remote Coaching
Warm-up (No Measure)
GENERAL
400m Jog
Into..
LINE DRILLS (25’ down w/ light jog back to the start)
25’ Walking Knee Hug
25’ Walking Figure-4 Stretch
25’ Quad Stretch
25’ Toy Soldier Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
25’ Karaoke (R)
25’ Karaoke (L)
25’ Bear Crawl
Into..
400m Jog
SPECIFIC
Review Wall Walk
Into..
2 RDS
8 KB DL
8 Russian KB Swings
1 Wall Walk
Metcon (AMRAP – Rounds and Reps)
Buy In: 1 Mile Run
Immediately into..
AMRAP X 8
12 American KB Swings
2 Wall Walks
Immediately into..
Cash Out: 1 Mile Run
Score is Rounds + Reps
Finisher
3 RDS
12 Push-Ups
12 Overhead KB Tricep Ext.
12 KB Hammer Curls