Thursday, July 28

Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

AMRAP X 6

250m row

10 Lunges w/ a Twist

5/5 Single Arm DB Row

10 Scap Pull-Ups

Weightlifting

Every 2:00 x 5

Every 2:00 x 5

10 DB Bent Over Rows

10 Hammer Curls

Metcon

“Remote Niagara Falls” (Time)

For Time:

21 DB Hang Power Cleans

42 Bodyweight Lunges

400m run

-Rest 1 minute-

15 DB Hang Power Cleans

30 Bodyweight Lunges

400m run

-Rest 1 minute-

9 DB Hang Power Cleans

18 Bodyweight Lunges

400m run

18 MIN CAP

LEVEL UP OPPORTUNITY: Pistols for Lunges (Gymnastics Focus)

Cool Down

1:00 Hands on Wall Stretch