28
May
Sunday, May 30
Crossfit Garage – Remote Coaching
Warm-up
AMRAP X 9
200m Jog
:30 Plank
8/6 Cal Bike
10 Step Ups w/ Slow Negative Down
Skill/Strength
10 Minutes of Unilateral Strength and Stability Work
Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo)
Intermediate: Box Pistols,Rig Assisted Pistol, or Pistol w/toe hooked
Beginner: 2 Foot Close stance squat, Single leg DL, Single Leg Glute Bridge
Metcon (AMRAP – Rounds and Reps)
AMRAP X 16
40 Up-Downs
30 Sit-Ups
20 Lunges
10 Tuck Jumps
Cool Down
1:00 Down-Dog Hold
1:00 Pike Hold
1:00/side Pigeon Pose
1:00 Squat Hold (Can use rig)