Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

5 RDS of “Rowling”

250m

RD 1 Penalty-Superman PVC Pass Throughs

RD 2 Penalty-Hollow Rocks

RD 3 Penalty-Scap Pull-Ups

RD 4 Penalty-Jumping Pull-Ups

RD 5 Penalty-Kip Swings

Metcon

Metcon (Time)

For Time:

1 mile run

30 DB Bent Over Rows

1200m run

20 DB Bent Over Rows

800m run

10 DB Bent Over Rows

28 MIN CAP

Cool Down

1:00 Feet Up the Wall Stretch

1:00/Side Banded Lat Stretch