Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

3 RDS @ Increasing Pace

200m Jog

8/8 Single KB Suitcase Deadlift

8/8 Leg Swings

8 Sit-Ups

Weightlifting

EMOM X 12

EMOM X 12

Minute 1: 3 Turkish Sit-Up + 1 Turkish Get Up (R)

Minute 2: 3 Turkish Sit-Up + 1 Turkish Get Up (L)

Minute 3: :40 KB Front Rack Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 16

200m run

100m Farmers Carry

10 DBL KB/DB Deadlift

LEVEL UP OPPORTUNITY: All runs sub :55 seconds (Conditioning Focus)

Cool Down

1:00 Forearm Stretch

1:00/Side KB Calf Smash