Crossfit Garage – CrossFit Warm-up (No Measure) 400m Jog 8 Burpees, 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 Into.. 5 Burpee Jumping Pull-Ups Metcon “Speed Trap”...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) Tabata 1: Push-Up to Pike + Single Unders Tabata 2: Sit-ups + Double Unders – Cobra Stretch – Calf Stretch Weightlifting Floor Press (1×10, 1×8, 1×6, 1×5) 1×10 @ 70% of 10RM 1×8 @ 80% of 10RM 1×6 @ 90% of 10RM 1×5 @ 100% of 10RM Metcon...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 9 Minute 1: :40 Bike (@ increasing pace) Minute 2: :30 Groiners (per side) Minute 3: 12 WB Thrusters Review Bulgarian Split Squat Weightlifting DBL DB Bulgarian Split Squat (4×8/leg) *building* (Heavier than last week) Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#...Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) Tabata x 2 Sequence 1: Movement 1: Single Unders Movement 2: Step-Ups Sequence 2: Movement 1: KB Deadlift Movement 2: Up downs Weightlifting EMOM X 10 EMOM X 10 Minute 1: 10 Heavy American KB Swings Minute 2: :30 Double Under/Triple Under Practice Metcon “The Easter Bunny”...Read More

Crossfit Garage – CrossFit Louis Special (AMRAP – Rounds and Reps) AMRAP 30 min 15 OHS 115/80 15/12 Cal Row 5 Pull-up Rx+ OHS 135/95 BMURead More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 7 6/4 Cal Bike (Inc. pace each round) 8 Superman PVC Pass Throughs 8 Alt. V-Ups 6/6 DB SDHP Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 30 W/ Partner 150 Calorie Bike 100 Alternating DB Snatches (50/35lbs) (22.5/15kg) 50 T2B Cool Down 1:00...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) – Banded Front Rack Stretch EMOM X 8 Minute 1: 100m Run + 8 Air Squats Minute 2: 8 Scap Pull-Ups + 8 Seated Banded Lat Pulldowns With Empty Bar: 5 Clean Grip DL 5 Hang Muscle Cleans 10 Elbow Rotations 5 Hang Power Cleans 5 Front Squat...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 5 (Slow) Banded Good AMs 5 Up-Downs 10 Plank Shoulder Taps into :10 Plank Hold Snatch Grip DL Review: 2 sets of 5 —> (1 w/ empty bar, 1 w/ light load) Weightlifting Snatch Grip DL (4×5) *building* Metcon WW DL Lateral Over (Time) 4...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 10 Scap Push-Ups 10 Scap Pull-Ups 5 Barbell Bicep Curl 10 Banded Tricep Ext. Review Floor Press: 1×10 empty bar 1×8 light load Weightlifting Floor Press (4×6) @ 95% of 10RM Metcon “Muscle Beach” (AMRAP – Rounds and Reps) AMRAP X 10 20 Push-Ups 15 Weighted...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) – Weighted Ankle Stretch (use KB) 2 Rounds: 5 (Slow) Bootstrappers 10 Alt Thoracic Rotations 3 Inchworms to Cobra Rowing Warmup – Coaches Choice Metcon Row Burpee Over Erg (Time) 1000m row 20 Burpees over the Rower 750m row 15 Burpees over the Rower 500m row 10 Burpees...Read More