Crossfit Garage – Remote Coaching
Warm-up
Warm-up (No Measure)
AMRAP X 6
10 KB DL
10 Banded Good Mornings
5 Burpees
5 Plank Walk Outs
Gymnastics
EMOM X 10
Minute 1,2, and 3: 2 Wall Walks
Minute 4,5: 6 Pike HSPU
Minute 6,7: :30 HS Hold, Headstand Hold, or Steep Pike Hold
Minute 8,9, and 10: 3-6 Negative HSPU or Pike HSPU
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 4
5 HSPU or DB Push Press
10 American KB Swing (53/35)
-Rest 1 minute-
REPEAT!
Score=Total Rounds + Reps
Finisher
3 SETS FOR QUALITY
15 Banded Face Pulls
10 DB/Plate Frontal Raises
10 DB/Plate Lateral Raises
Cool Down
3-way banded shoulder distraction stretch (:45/direction)