Crossfit Garage – Remote Coaching

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Warm-up

Warm-up (No Measure)

400m run

Into..

3 RDS

5/5 Single Arm KB Suitcase Deadlift

20 Plank Shoulder Taps

6 Strict Press

Into..

400m run

Skill/Strength

EMOM x 12

EMOM X 12

Min 1: :45 Single Arm Suitcase Hold (R Arm)

Min 2: :45 Single Arm Suitcase Hold (L Arm)

Min 3: 10 DB Push Press (Building)

Metcon

Metcon (Time)

For Time:

30 DB Push Press

800m run

20 DB Push Press

400m run

10 DB Push Press

200m run

15 MIN CAP

LEVEL UP OPPORTUNITY: 800m sub 3:30, 400m sub 1:45, 200m sub :50 (Conditioning Focus)

Cool Down

1:00/side Banded Shoulder Distraction