Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

400m run

Into..

3 RDS

5/5 Single Arm KB Deadlift

8/8 Side Plank Hip Taps

10 Air Squat

Skill/Strength

EMOM X 16

EMOM X 16

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

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

Min 3: :30 Hollow Hold

Min 4: Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 12

200m run

12 SDHP

:30 side plank (R)

:30 side plank (L)

LEVEL UP OPPORTUNITY: All runs sub :55 (Conditioning Focused)

Cool Down

1:00 Forearm Stretch

1:30 Alternating between cobra and child’s pose