Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 250m Row 10 Bootstrapper Squats 90/90 Hip Rotations (5/side) Empty bar: Elbow Rotations Down Shrug x 3 Down Shrug w/ High Elbows x 3 Hang Muscle Clean x 3 Front Squat x 3 Hang Power Clean x 2 Hang (Squat) Clean x 2 Weightlifting 2 Hang...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 150m Row 10 Superman Lunge w/ Twist 8 Kip Swings —> 6 Big Kip Swings 4 Push-Up to Pike —> 3 Inchworm with Cobra Review HSPU and T2B + Mods Skills Toes-To-Bar (form and progressions) Metcon Rousey Girl 2.0 – Row (AMRAP – Rounds and Reps)...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 200m Jog 10 Superman Lunge w/ Twist 8 Kip Swings —> 6 Big Kip Swings 4 Push-Up to Pike —> 3 Inchworm with Cobra Specific: Review HSPU and T2B + Scales Metcon Rousey Girl 2.0 (AMRAP – Rounds and Reps) AMRAP X 25 11 HSPU 11...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: :45 Bike or Row @ Increasing Pace Minute 2: 8 PVC Pass Throughs + 8 Snatch Grip Push Press /OHS/Power Snatch (empty bar) Empty bar: Snatch DL w/ Pause below knee x 2 Down Shrug x 3 Down Shrug w/ elbows x 3...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: :45 Bike or Row @ Increasing Pace Minute 2: 8 PVC Pass Throughs + 8 Snatch Grip Push Press /OHS/Power Snatch (empty bar) Empty bar: Snatch DL w/ Pause below knee x 2 Down Shrug x 3 Down Shrug w/ elbows x 3...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 8/6 Cal Bike 6 Barbell Sumo DL 6 Upright Rows 6 Cossack Squats E2MOM X 3 Set 1: 10 Front Squats + 10 Elbow Rotations (empty bar) Set 2: 8 Front Squats (Light-Mod/ 40-50% or 3-4 RPE) Set 3: 6 Front Squats (Moderate/ 50-60% or...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) Banded Front Rack Stretch, into: AMRAP X 6 8/6 Cal Bike 6 Barbell Sumo DL 6 Upright Rows 6 Cossack Squats E2MOM X 3 Set 1: 10 Front Squats + 10 Elbow Rotations (empty bar) Set 2: 8 Front Squats (Light-Mod/ 40-50% or 3-4 RPE) Set 3: 6...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 2:00 Thoracic Extension (on foam roller), into, 2 Rounds: 10 PVC Pass Throughs 10 PVC Around the Worlds 10 Elbow Rotations –> 5 Up-Downs 8 Shoulder Press –> 8 Push Press Push Jerk : 2×5 w/ 1 Sec Pause Overhead (first with empty bar, second with light load)...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) Thoracic Extension (on foam roller), into, 2 Rounds: 10 PVC Pass Throughs 10 PVC Around the Worlds 3/3 Windshield Wipers 5 Shoulder Press (empty bar) Push Jerk : 2×5 w/ 1 Sec Pause Overhead (first with empty bar, second with light load) Weightlifting Push Jerk 18:00 to establish...Read More

Crossfit Garage – CrossFit Hard Core (AMRAP – Rounds and Reps) 28 Min AMRAP 5 WB GHD Sit-ups (14/8) or 15 plated sit-ups (25/15) 10 Bench Press (115/75) 15/12 Cal Echo 20 Standing WallBall Twist (14/8) 400m Run RX+ wallball (20/14) bench (155/115)Read More