Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Wrist/Forearm Stretch, into: AMRAP X 7 :30/side Groiner 8 Banded Pull-Aparts 8 Muscle Clean 8 Front Squats Review Back Squat 2×3 (1 sec pause) *First set w/ light load, second set with light-moderate Weightlifting Back Squat (1×1) 20:00 to build to 1RM (last seen 10/25) Metcon Squat...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) Quad Stretch Calf Stretch, into: 2 Rounds: 10/8 Cal Bike 200m Jog 10/10 Leg Swings (Forward/Back) 10/10 Leg Swings (Side to Side) Metcon EMOM Echo Cal Run (AMRAP – Reps) EMOM X 30 Minute 1: 12/10 Cal Bike Minute 2: 200m run Minute 3: RestScore: total reps 200m...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 8 Minute 1: :45 Row (Inc. pace each minute) Minute 2: 6 PVC Pass Throughs + 6 Strict Press Weightlifting Push Jerk (4×5) *build or hold same weight across all 4 sets Metcon “Up Stream” (AMRAP – Rounds and Reps) AMRAP X 12 2 Shoulder to...Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 7 4 Shuttle Runs (Easy-Moderate) 10 Samson Lunges 10 Wide Stance Air Squats Weightlifting Back Rack Reverse Lunge (3×16 ) Back Rack Reverse Lunge 3×16 (8/leg) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 15 4 Shuttle Runs (20ft/6m) 20 Goblet Lunges (53/35) 20...Read More

Crossfit Garage – CrossFit Multiplier (Time) 3/3 Echo Bike Intervals (:20 Work :30 Rest) 9 DB Power Snatch (50/35) 6 GHD 3 C2B 3/3 Echo Bike Intervals (:20 Work :30 Rest) 9 Wall-Balls (20/14) 6 WB Squats 3 Burpee Over WB 3/3 Echo Bike Intervals (:20 Work :30 Rest) 21 Double-unders 15 Push-ups 9 Air...Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) “Simon Says” Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 28 (I GO, YOU GO) 9 Box Jump Overs (24/20) 6 Push-Ups 3 T2B Cool Down 1:00 Standing Calf Stretch/Side 1:00 Scorpion Stretch/SideRead More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 20 High Jump Single Unders 10 Air Squats 8 Push Press Review Clusters, Into.. 3-3-3 2-2-2 1-1-1 (rest :20 between mini sets and 1:30 between total sets) Weightlifting Back Squat Clusters Real (1-1-1) 4 Total Sets 1-1-1 (20 sec between mini sets) -Rest 2:30 between...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 2:00 Easy Bike/Row, Into.. 2 Rounds: 24 Mountain Climbers 8 Straight Leg Sit-Ups 8 Bootstrapper Squats, Into.. 2:00 Moderate-Hard Bike/Row Metcon Echo Cal Bear Crawl Sit (AMRAP – Rounds and Reps) AMRAP X 30 50/40 Calorie Bike 200ft./60m Bear Crawl 50 Sit-UpsBear Crawl = 4 reps (1 rep...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 8 Minute 1: 8 Close Stance Squats + 10 Plank Shoulder Taps Minute 2: 8 Straight Leg DL + 1 Handstand Kick-up/Attempt Gymnastics EMOM X 12 Minute 1: :40 Pistols or Pistol Progression Minute 2: :40 Handstand/Wall Walk Hold Practice or HSPU PracticePistol Progressions: Advanced: 12...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 8 250m row (Easy) 8 Up-Downs 8 Groiners 8 Cat-Cow Metcon Metcon (Calories) EMOM X 24 Minute 1: 100m run Minute 2: 12 Burpees Finisher 3 Sets for Quality 10 Tuck-Ups on Rower 12/12 Single Arm Banded Lat Pulldown Cool Down 1:00 Banded Lat...Read More