Crossfit Garage – Remote Coaching

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Warm-up

Warm-up (No Measure)

AMRAP x 7

200m row (Inc. Pace Each Rd.)

10 Straight Leg Sit-Ups

10 PVC Superman Pass Throughs

Gymnastics

EMOM X 10

Min 1-2: 20 Hollow Hold +:20 Superman Hold

Min 3-4: 8 Hollow Rocks

Min 5-6: 10 Supermans

Min 7-8: 8 Tuck Ups

Min 9-10: 8 V-ups

Metcon

Metcon (Time)

For Time

800m run

20 V-Ups

800m run

20 V-Ups

800m run

19 MIN CAP

Finisher

Tabata (8 rounds :20 on, :10 off)

Russian Twists

Cool Down

1:00 Forearm Stretch

1:00 Hands on Wall Prison Stretch