Sunday, October 31

Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

3 RDS

10 Step-Ups

10 Scorpion Stretches

8 Push-Up to Pike

5 Burpees

Weightlifting

DB Floor Press

DB Floor Press

2×8 w/ 1 sec Tempo

2×6 (Add 2 sec tempo if cannot increase weight)

2×4 (Add 3 sec tempo if cannot increase weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 16

10 DB Floor Press (50/35)

20 Single DB Box Step-Up

10 Box Dips

20 Cossack Squats

LEVEL UP OPPORTUNITY: Ring Dips (Gymnastic Focus)

Cool Down

:45/side Doorway Stretch