Sunday, November 14

Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

EMOM X 9

Minute 1: 10 Banded Face Pulls + :20 Hollow Hold

Minute 2: 10 Push-Up to Pike

Minute 3: 100m run + 5 Barbell Rows

Weightlifting

Pendlay Row (4×8)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 21

400m run

5 Floor Press (185/125)

10 Push-Ups

15 Banded Tricep Ext

Cool Down

1:00/side scorpion stretch