Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

3 RDS

10 Pause Goblet Squats (Light KB, 1 sec pause)

10 Samson Lunges

10 Groiners

10 Up-Downs

Weightlifting

Goblet Squat Clusters

Goblet Squat Clusters

4 Total Sets

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

-Rest 2:00 between total sets-

Metcon

Metcon (Time)

3 RFT

20 Up-Downs

20 American KB/DB Swing

20 Goblet Lunges

11 MIN CAP

LEVEL UP OPPORTUNITY: Burpees for Up-Downs (Conditioning Focus)

Cool Down

1:00 Pigeon Pose/Side