Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 100m Jog 10 Banded Good Mornings 10 Alt Elbow Rotations 10 Front Squats (empty bar) 1 round w/ empty bar: Clean Grip DL x 3 Down Shrug x 3 Down Shrug w/ elbows x 3 High Hang Muscle Clean x 3 High Hang Power Clean...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 12/10 Cal Row 8 Push Press (empty bar) 8 Scap Push-ups 8 Kip Swings Specific: Review Push Jerk, into: 1×5 w/ 1-sec pause overhead Weightlifting Push Jerk (6×2) E2MOM X 6 (Building heavier than last week) Metcon Cal S2OH C2B (Time) 4 Rounds: 16 Cal Row...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: 5 Push-up to Down Dog Minute 2: 10 Plate DL + 5 Plate Strict Press Minute 3: Alternating Samson Stretch Weightlifting Bench Press (2×10, 2×8, 2×5) Record heaviest 1×5 Metcon Up-Down Plate Push-up (Time) 50 Up-Downs to Plate (45/25) 50 Plate Ground-to-Overhead 50...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 8 100m Jog 25 High Jump Single Unders→ Double Unders/Attempts @ halfway point 10 Step-Ups→ Box Jumps @ halfway point 10 Groiners Weightlifting E3MOM X 6 E3MOM X 6 10 DBL DB Front Squat + 12 Weighted DB Glute Bridges Metcon “Remote Alice” (Time)...Read More

Crossfit Garage – CrossFit Metcon Under Duress (AMRAP – Reps) 33 Min EMOM Min 1: 100m Sprint, jog back Min 2: Max Push Press (135/95) Min 3: Rest Score is total reps: Push Press Rx+ 155/115Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 8 200m Jog 10 Scap Pull-Ups 10 Banded Lat Pulldown 10 Bootstrapper Squats Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 26 W/ Partner 1200m (Split in 200s) 40 Pull-Ups 80 Air Squats Finisher 2 Sets 10 Side Plank Hip Taps + :30 Side...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 8 Min 1: 10 Leg Swings (per leg) Min 2: :40 Bike (Increasing Pace) Min 3: 10 PVC Pass Throughs Min 4: 6 PVC OHS SPECIFIC: Snatch DL w/ 2 sec. Pause below knee x 3 Down Shrug x 3 Down Shrug w/ elbows x 3...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 10 Step-ups 10 KB DL 10 Samson Lunges 8 Kip Swings 5 Strict Press 30 Single Unders Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 3 Rounds @ Increasing Pace: 10/8 Cal Row 10 Groiners 10 Bootstrapper Squats Specific: 2 Sets: 6 Tempo Back Squats (2221) *First set w/ light load, second set with light-moderate Weightlifting Back Squat ( 4×2 @ 70, 75, 80, 85% ) Record 85% or heaviest 1×2 Metcon EMOM...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 8 PVC Pass Thrus into Squat 8 PVC ATW 8 Up-down DB DL 8 Single DB Strict Press (per arm) Push Jerk Review: 3 Reps of Each: Jump and land with hands at the side Jump and land with hands in front rack Jump, punch,...Read More