Thursday, June 23

Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

AMRAP X 7

250m row

10 DB DL

10 Kip Swings

10 Samson Lunges

Weightlifting

EMOM X 12

EMOM X 12

Minute 1: 12 V-Ups

Minute 2: 12 Hollow Rocks + 12 Superman

Minute 3: :45 DBL DB Front Rack Hold

Metcon

Remote 17.2 (AMRAP – Reps)

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

• 50-ft. weighted front rack walking lunge (or 20 Lunges)

• 16 V-Ups

• 8 power cleans

Then, 2 rounds of:

• 50-ft. weighted front rack walking lunge (or 20 Lunges)

• 16 Bent Over Rows

• 8 power cleans

etc., alternating between v-ups and bent over rows every 2 rounds.

Cool Down

1:30/side banded lat stretch