Tuesday, October 12

Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

400m Jog

Into..

LINE DRILLS (25’ down w/ light jog back to the start)

25’ Walking Knee Hug

25’ Walking Figure-4 Stretch

25’ Quad Stretch

25’ Toy Soldier Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

25’ Karaoke (R)

25’ Karaoke (L)

Into..

500m row

Metcon

Remote Rapinoe (Time)

“Remote Rapinoe”

For Time

1 mile run

50 Goblet Squat (Light)

50 Sit-Ups

800m run

23 MIN CAP

Finisher

3 Sets

1:00 Wall Sit

30 MB Russian Twists

Cool Down

1:00/side Knight Stretch (Can use medball if needed)