Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 7 200m Jog 10 Superman PVC Pass Throughs 10 Hollow Rocks 10 Boot Strapper Squats Weightlifting Metcon (AMRAP – Rounds and Reps) AMRAP X 18 100M Run 5 Bent Over Rows 10 Air Squats Metcon EMOM X 12 EMOM X 12 Minute 1: 8 DB Bent Over Rows Minute 2: Pistol Progressions Cool Down 1:00 Pigeon Pose/SideRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) Tabata x 2 Tabata 1: Single Unders + Kip Swings* Tabata 2: Double Unders + Air Squats* *Alternate between movements within the 8 sets of Tabata Gymnastics EMOM X 10 EMOM X 10 Minute 1: 10 Bent Over Rows Minute 2: 6 Push-Ups + 6 Dips Metcon Metcon (Time) Remote 18.3 2 RFT: 100 Double Unders/Single Unders 20(10/10) DB Overhead Squats 100 Double Unders/Single Unders 12 Burpee DB Clean 100 Double Unders/Single Unders 20 DB Snatches 100 Double Unders/Single Unders 20 Up-Down DB Clean 14 MIN CAP Cool Down 1:00 KB Calf Smash/Side 1:00 Banded Lat Stretch/SideRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 7 8/6 Cal Bike 5 Push-Up to Pike 10 KB Straight Leg DL Weightlifting EMOM X 10 EMOM X 10 Minute 1: 8 DB Floor Press Minute 2: 12 Push-Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 15 20 Burpee DB Deadlift 20 Russian KB Swings 10 DB Push Press Cool Down 1:00 Scorpion Stretch/Side 1:00 Thread the needle/sideRead more

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 StretchRead more

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-Tuck Ups RD 3 Penalty-Mountain Climbers RD 4 Penalty-Hollow Rocks RD 5 Penalty-V-Ups Metcon Metcon (Time) For Time: 30 V-Ups 1 Mile Run 30 V-Ups 1 Mile Run 30 V-Ups 26 MIN CAP Cool Down 1:00/Side Forearm Stretch 1:30 Alternating between Cobra and Childs poseRead more