Wednesday, December 22

20
Dec

Wednesday, December 22

Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

3 RDS

1:00 Bike

10 Air Squats→ 10 PVC OH Squat→ 10 Front Squats w/ Empty Barbell

10 Groiners

Weightlifting

DBL DB/KB Front Squat

DBL DB/KB Front Squat

1×8 (1 sec Pause)

2X6 (2 sec Pause)

2X4 (3 sec Pause)

Metcon

Metcon (Time)

For Time:

25 Burpes

30 Alt. DB Snatches

20 Burpees

20 Alt. DB Snatches

15 Burpees

10 Alt. DB Snatches

14 MIN CAP

Cool Down

1:00 Barbell Quad Smash