Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

1:00/Side Banded Hip Distraction

into..

3 RDS

10 Up-Down

8 Bootstrapper Squats

10 Step-Ups (Can Switch to Box Jumps for Rds 3 and 4)

Weightlifting

Goblet Squat Clusters

Goblet Squat Clusters

4 Total Sets

5-4-3 (20 sec between mini sets)

-Rest 2:00 between total sets-

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 10

16 Goblet Squats

12 Up-Downs

Cool Down

1:00/Side Elevated Pigeon Stretch On Box

:30/side Standing Calf Stretch