Wednesday, October 20

18
Oct

Wednesday, October 20

Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

3 RDS @ Increasing Pace

10/8 Cal Row

10 Groiners

10 Cossack Squats

Weightlifting

DBL DB Front Squat

DBL DB Front Squat

1×12, 1×10, 1×8, 1×6 (Increase weight if possible otherwise add a one sec. pause to each set)

Metcon

Metcon (Weight)

EMOM X 15

Minute 1: 8 DBL DB/KB Front Squats

Minute 2: 15 Up-downs

Minute 3: :40 DB/KB Front Rack Hold

Cool Down

1:00/side Barbell/KB Quad Smash