Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

400M Jog

Into..

EMOM X 6

Minute 1: 8 PVC Pass Throughs + 8 PVC OH Squats

Minute 2: 8 Hollow Rocks + 8 Supermans

Minute 3: :20 Pigeon Pose/side

Skill/Strength

EMOM X 10

EMOM X 10

Min 1: 5 Overhead Squat (Use a broom or anything available)

Min 2: 10 Hollow Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 16

200m run

40 Russian Twists

30 Up-downs

20 Lunges

10 Air Squats

LEVEL UP OPPORTUNITY: Weighted Step Ups and Russian Twist (Strength Focus)

Cool Down

1:00 Down-Dog Hold

1:00 Pike Hold

1:00/side Pigeon Pose

1:00 Squat Hold (Can use rig)