Crossfit Garage – CrossFit Warm-up (No Measure) Couch Stretch (1:00/leg) 1:00 Bottom of Squat Ankle Stretch (holding bumper plate) 2 Rounds: 5 Up-Downs 10/10 Long Lunge Hip Circles Box Squats: 1×8 empty bar 1×5 light weight 1×3 increased weight Weightlifting Box Squat real *building across to a heavy single1×3 2×2 2×1 Metcon “Bane” (AMRAP –...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 200m run 8 Alternating Scorpion Stretch 8 (4/4) T-Spine Rotations 8 PVC Sots Press – Calf Stretch Empty Bar: Snatch DL x 5 Down Shrug x 3 Down Shrug w/ elbows x Muscle Snatch x 3 Behind the neck snatch grip push press x 3 Overhead...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Bike @ Casual Pace AMRAP X 5 10 Bootstrapper Squats 10 Pass Throughs 10 PVC Around the Worlds 10 Cossack Squats Weightlifting 1 Clean Pull + 1 Clean (E2MOM x 6) *building – power or squat Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# /...Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 400m jog into.. AMRAP X 7 8 Samson Lunges 8 KB DL 8 Scorpions 8 Bootstrapper Squats Gymnastics EMOM X 10 EMOM X 10 Minute 1: 20 Jumping Lunges Minute 2: 5 Seated Box Jumps Metcon “Gritty” (Weight) EMOM X 15 Minute 1: 12 Russian KB Swings...Read More

Crossfit Garage – CrossFit It’s complexcated (Time) 400m Run 3 Barbell Complex 155/115 400m Run 6 Barbell Complex 135/95 400m Run 9 Barbell Complex 115/75 400m Run Rx+ 185/145; 155/115; 135/95Barbell Complex 3 Clean 2 Front Squat 1 Jerk (cycled/touch-n-go)Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 7 100m run 5/5 Single Arm DB Deadlift 5/5 Single Arm SDHP 20 Mountain Climbers Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 30 W/ Partner 1 mile run (Split into 200’s) 100 DB Snatches (50/35lb) (22.5/15kg) 100 Sit-ups Finisher 3 Sets 12 Single...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 :20 Hollow Rocks :20 Supermans 10 Kip Swings —> 10 Knees to Chest 10 Jump Squats 10 Elbow Rotations Empty bar: 3-5 reps Clean DL Down Shrug Down Shrug w/ elbows Clean Pull Power Clean Squat Clean Weightlifting 2 Clean Pulls + 1 Clean (E2MOM...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 World’s Greatest Stretch/side 1:00 Pigeon Pose/side, into.. 10 Strict Press 10 Boot Strappers (slow) 10 Scap Pull-ps 10 Air Squats (2-sec pause at bottom) Weightlifting Box Squat real (4×2) *building across Metcon “The Meat Grinder” (Time) 50/40 Cal Bike 25 Thrusters (95/65) 50 Pull-ups 25 Thrusters 50/40...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 25 High Jump Single Unders→ Double Unders (Switch at Halfway) 8 Pass Throughs with Jump Rope 8 Straight Leg Sit-Up 8 Push-Up to Pike – Calf Stretch Metcon “To the Max” (AMRAP – Reps) EMOM X 24 Minute 1: :45 Max Double-Unders Minute 2: :45...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 9 Minute 1: :45 Row (increase pace each minute) Minute 2: :45 PVC Pass Throughs Minute 3: 3 Shoulder Press – 3 Push Press – 3 Push Jerk Weightlifting Split Jerk (5×1) Metcon “Up Stream” (AMRAP – Rounds and Reps) AMRAP X 12 2 Shoulder to...Read More