Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

EMOM X 9

Minute 1: 20 Jumping Jacks + 8 Straight Leg DL

Minute 2: 10 Kip Swings + 10 Bent Over Rows

Minute 3: 10 Up-Downs

Weightlifting

DB Deadlift (3×6)

DB Deadlift

3×6 (Add 2 sec. tempo if cannot increase weight)

Metcon

Metcon (Time)

4 RFT

8 DB/KB Deadlift

12 Bent Over Rows

-Rest :40 between rounds-

10 MIN CAP

Cool Down

1:00/side Banded Lat Stretch

1:00 Knees to Chest Stretch