Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 20 Jumping Jacks 10 PVC Around the Worlds 3 Inchworms with Push-up 3-5 reps with empty bar: Snatch DL Down Shrug Down Shrug w/ Elbows Muscle Snatch Hang Power Snatch Overhead Squat Power Snatch Squat Snatch Weightlifting Snatch (5×2) E2MOM x 5 sets – Power...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 200m run 25 Single Unders → Double Unders/Attempts 10 Alt Samson Lunges 10 Goblet Squats Metcon 800 DB Front Squat Dub (AMRAP – Rounds and Reps) AMRAP X 30 800m run 20 DBL DB Front Squats (50/35lbs) (22.5/15kg) 100 Double Unders Rx+ Jump Rope in Three...Read More

Crossfit Garage – CrossFit Warm-up 2 Rounds: 5/5 DB Strict Press 10 Superman PVC Pass Throughs :30 Groiner Stretch (per leg) 10 Straight Leg Sit-ups Review Shoulder Press, Into.. 1×8 w/ Empty Bar (1 sec pause overhead) 1×5 w/ Light Load Weightlifting Shoulder Press (3×5) 5+ reps last set Metcon ‘Ibtihaj’ (Time) 21-15-9 Thrusters (95/65)...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 7 10 Box Step Over 10 Close Stance Squats 10 Samson Lunges 20 Mountain Climbers Skill/Strength Pistol Progressions 10 Minutes of Unilateral Leg Work/Pistols, Pistol Progression Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 20 20 Tuck Jumps 20 Front Rack DB/KB Lunges...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Min 1: 8 Good Mornings Min 2: 6 Push-Up to Pike Min 3: 10 Sit-ups Weightlifting Deadlift (3×5) 5+ reps for final set Metcon EMOM DL Max Push Sit (AMRAP – Reps) EMOM X 15 Minute 1: 5 Deadlifts (Athlete’s Choice, Heavy) Minute 2: :45...Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 8 200m run 10 Straight Leg Sit-Ups 10 Up-Down DB DL Skill/Strength EMOM X 10 EMOM X 10 Minute 1: 8/8 Banded Pallof Presses Minute 2: 50 Mountain Climbers Metcon Metcon (Time) 5 RFT 10 Up-Down DB Clean (50/35lbs)(22.5/15kg) 25 Sit-Ups 14 MIN CAP Cool...Read More

Crossfit Garage – CrossFit Metcon Metcon (Time) Round 1: 1000m Row 1 mile Echo 200 SU 12 Bench Press (135/85) Round 2: 750m Row 0.8 mile echo 150 SU 10 Bench Press (135/85) Round 3: 500m Row 0.6 Mile Echo 100 SU 8 Bench Press (135/85) Round 4: 250m Row 0.4 mile Echo 50SU 6...Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 200m run 10 DB Sumo DL High Pull (5 ea arm) 10 DB Strict Press 10 Russian KBS 10 air squats 10 Samson lunges 10 Inchworms w/ a push up 1:00 calf stretch Weightlifting Metcon Metcon (AMRAP – Reps) AMRAP x 25 400m run 40 DB Snatch...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) Calf Stretch, Into: 2 Rounds: 8 Bootstrappers 8 Single DB Front Squat 8 Single DB Push Press 8 Kip Swings 20 Single Unders Skill/Strength EMOM X 9 Minute 1: 4 DB Thrusters Minute 2: 6 T2B/Knee Raises Minute 3: Double Under Progression* *:30 High Jump Singles→ :30 Single/Single/Double→...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 4 RDS of Rowling – 200m RD 1 Penalty-Air Squats RD 2 Penalty-Up Downs RD 3 Penalty-PVC Overhead Squats RD 4 Penalty-Burpees 1 Round – 3 reps each: Snatch Grip DL Down Shrug Down Shrug w/ Elbows Muscle Snatch Hang Power Snatch Power Snatch Full (Squat) Snatch Weightlifting...Read More