Crossfit Garage – CrossFit Running and Bench Press (Weight) – RX – From 0:00-10:00: For time: 1,600-m run 10:00-20:00: Build to a 5-rep-max bench press. Intended Stimulus: -Hard 1-mile run w/ heavy 5-rep bench -Around 5 sets building to heavy 5-rep bench -2:00 rest between sets Stretching (No Measure) Accumulate: 1:00 banded shoulder stretch/arm Reference...Read More

Crossfit Garage – CrossFit Running and Bench Press (Weight) – RX – From 0:00-10:00: For time: 1,600-m run 10:00-20:00: Build to a 5-rep-max bench press. Intended Stimulus: -Hard 1-mile run w/ heavy 5-rep bench -Around 5 sets building to heavy 5-rep bench -2:00 rest between sets Stretching (No Measure) Accumulate: 1:00 banded shoulder stretch/arm –...Read More

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 200-meter run, slow Progression // Focus 2 x :20 figure-4 hold/leg // Shoulders over hips, hips over heel, heel of the lifted leg in line with the knee. 10 foot pulls/leg // Pull the heel straight up towards the hips to the figure-4 position without...Read More