Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

400m jog

Into..

2 Rounds

:30 Banded Front Rack Stretch/Side

12 Air Squats

9 Push Press

Into..

400m run

Weightlifting

DBL DB Front Squat

DBL DB Front Squat

3×6*

*6+ on final set (Add 2 second pause if you cannot increase weight from last week)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 11

9 DB Thrusters

200m run

LEVEL UP OPPORTUNITY: All runs sub 1:00 + Unbroken Thrusters (Conditioning Focus)

Finisher

3 Sets

:20 Hollow Hang

:40 Rest

(*Advanced athletes can do :30 on/:30 off)

Cool Down

1:00/Side Barbell Quad Smash