Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: :45 Bike (@ increasing pace) Minute 2: 4 Straight-Leg Barbell DL + 5 Straight Leg Sit-Ups Weightlifting Deadlift for 15 min, 3 sets of 5 reps, building each time. If possible on the last set try for 5+ reps. Metcon Deadlift Echo Interval...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 5 Slow Banded Good Morning 5 Push-Up to Pike 20 Plank Shoulder Taps 10 Single KB Deadlift Review Floor Press, into: 1×10 empty bar Metcon KBS HRPU Wall Walk (Time) 5 Rounds: 15 Kettlebell Swings (53/35lbs) 15 Hand Release Push-Ups 3 Wall Walks Rx+ 4...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) Thoracic Extension Stretch (foam roller) 2:00 200m jog/250m row, into.. 2 Rounds: :30 Banded Front Rack Stretch/Side 10 Wall-Facing Prisoner Squats 9 Push Press 2 Sets: 5 Pause Front Squats (3 Sec Pause) (one with empty bar, one with light load) Weightlifting Front Squat (3×3) for 15 min,...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) Calf Streth, Into: 2 Rounds: 25 High Jump Single Unders —> Double Unders/Attempts 10 Box Step-Overs —> Box Jump Over 10 Scap Push-ups —> Scap Pull-ups 10 Banded Lat Pulldowns Pull-up Progression: 5 Kip Swings 5 Big Kip Swings w/ Hip Pop 5 Jumping Kipping Pull-Ups (w/ focus...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 8 PVC Pass Throughs 8 PVC Around the Worlds 8 Muscle Cleans 8 Push Press 4 Up-Downs over the Bar Empty Bar: Snatch Burgener Warmup Weightlifting 2 Snatch Pulls + 1 Snatch (6×1) E2MOM x 6 sets – building as long as speed + technique...Read More

Crossfit Garage – CrossFit Start Your Engine (Time) 9-12-15-18-21 Echo Cals Row Cals Run 200m rest 3 minutes 9-12-15-18-21 Wallballs Deadlift (155/105) Double-Unders (4x the reps)DU’s 36, 48, 60, 72, 84Read More

Crossfit Garage – CrossFit Metcon WOD #1: 21-15-9 (Time) Burpees T2B KB Goblet Squats (70/53)(35/25) Metcon WOD #2: Waiter! (AMRAP – Rounds and Reps) 14 min AMRAP 25/20 Cal Bike 20 Thrusters (95/65) 20 Pull-ups (scaled bent over rows) 20 Sumo Deadlift High-pull *1 partner holding plate overhead while other is working* (45/35)(25/15) Metcon WOD...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Pigeon Pose/Side, Into.. 2 Rounds: Groiner Stretch (:30/side) 10 DB Goblet Squat (w/ 1 sec pause) 10 Single DB Push Press 5 Up-Downs Review Front Squat, Into.. 2×5 (One with empty barbell, one with light load) Metcon Ellen (Time) 3 rounds for time of: 20 burpees 21...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 25 Jumping Jacks 25 High Jump Single Unders→ Double Unders/Attempts @ halfway point 10 Step-Ups→ Box Jumps @ halfway point 20 Mountain Climbers Weightlifting Front Squat for 15 min, 3 sets of 5 reps, building each time. If possible on the last set try for...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 400m Jog, Into.. LINE DRILLS (25’ down w/ light jog back to the start) Walking Knee Hug Spiderman Lunge w/ Twist Walking Figure-4 Stretch Quad Stretch Toy Soldier Kicks 3 Air Squats into Broad Jump Butt Kickers High Knees, Into.. 500m row Review Wall Ball and Sit-Up, Then.....Read More