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Siteplicity
Crossfit Garage – CrossFit Warm-up Thoracic Ext/Foam Roll 2:00 Pigeon Stretch (:45/side) 2 Rounds: 2 Inchworm-to-Cobra 8 Spiderman Lunges 8 Wall-Facing Air Squats Weightlifting Front Squat (2×3, 2×2) *building Metcon Metcon (AMRAP – Reps) 3 sets AMRAP x 3 30 Air Squats 20 Sit-ups *Max Hand-Release Push-ups in time remaining* Rest 2:00 RX+ Handstand Push-upsTotal...
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Crossfit Garage – CrossFit Thor Pump (Time) 10 Continuous Rounds for Time w/ Empty Barbell 10 Reverse Bicep Curl 10 Overhead Press 10 OH Tricep Extension 10 Front Squats 10 Suitcase Lung (5R/5L) 10 Bent Over Row 10 Standing Twist*Every time barbell set down, 2 rounds of Cindy: 5 Pull-Ups 10 Push-Ups 15 Air Squats
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Crossfit Garage – CrossFit Metcon Axel (Time) 6 Rounds for Time w/ Weight Vest (20/14) 9 Box Jumps (24/20) 11 Sit-Ups 12 WBs (20/14) Starting at 1:00, perform 1 Burpee at the top of each minute Cool Down :45/side Standing Calf Stretch
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Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 8 Banded Good Mornings 8 Up-Downs 8 Scap Pull-Ups 8 Kip Swings 5 Tempo DL (2121) empty bar 5 Tempo DL (2121) light 5 DL (No Tempo) increased Weightlifting Deadlift (5×5) building Metcon DL Burp Toes + Clean (AMRAP – Rounds and Reps) On a...
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Crossfit Garage – CrossFit Warm-up (No Measure) 400m Jog Into.. LINE DRILLS (25’ down w/ light jog back to the start) 25’ Walking Knee Hug 25’ Walking Figure-4 Stretch 25’ Quad Stretch 25’ Toy Soldier Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip 25’ Karaoke (R) 25’ Karaoke (L) Into.. 200m Jog Metcon...
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Crossfit Garage – CrossFit Warm-up (No Measure) Wrist Mobility Shoulder Opener Stretch 2 Rounds: 10/8 Cal Bike 10 Elbow Rotations -> 8 Strict Press -> Push Press Split Jerk Prep: 1×3 – 3 sec pause in receiving position (empty bar) 1×3 – 2 sec pause (light load) 1×2 – 1 sec pause (light-moderate load) Weightlifting...
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Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 150m row 10 Straight Leg Sit-up 10 Birddogs 10 Step-Ups→ Box Jumps 2nd Round – Quad Stretch/Calf Stretch Metcon Row Sit-up Jumps (AMRAP – Rounds and Reps) AMRAP X 20 1250m Row 40 Ab-Mat Sit-Ups 20 Box Jumps (24/20) Rx+ All rows sub 5:00 Finisher 12...
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Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 150m row 10 Straight Leg Sit-up 10 Birddogs 10 Step-Ups→ Box Jumps 2nd Round – Quad Stretch/Calf Stretch Metcon Row Sit-up Jumps (AMRAP – Rounds and Reps) AMRAP X 20 1250m Row 40 Ab-Mat Sit-Ups 20 Box Jumps (24/20) Rx+ All rows sub 5:00 Finisher 12...
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Crossfit Garage – CrossFit Warm-up (No Measure) PVC External Rotation Stretch AMRAP X 6 Squat w/ Thoracic Twist (4/side) Bodyweight SL Romanian DL (4/leg) 10 Banded Lat Pulldowns 10 Alt Deadbugs Empty bar – 3 reps each: Clean Grip DL Down Shrug Down Shrug w/ elbows Hang Muscle Clean Front Squat Hang Power Clean Hang...
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Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 Squat w/ Thoracic Twist (4/side) Bodyweight SL Romanian DL (4/leg) 10 Banded Lat Pulldowns 10 Alt Deadbugs Empty bar – 3 reps each: Clean Grip DL Down Shrug Down Shrug w/ elbows Hang Muscle Clean Front Squat Hang Power Clean Hang Clean Weightlifting Hang Clean...
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