Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 25 High Jump Single Unders 10 Tuck Ups 10 Scap Pull-Ups 10 Kip Swings 10 Banded Lat Pulldowns Gymnastics EMOM x 12 Minute 1: 4-6 Strict Pull-Ups/Weighted Pull-Ups Minute 2: 8-12 Strict Knees to Elbows/Strict Knee Raises () Metcon K2E Doubles (AMRAP – Rounds and...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: 10 PVC Pass Throughs + 8 Samson Lunges Minute 2: 6 Cossack Squats + 10 Jump Squats Weightlifting Hang Power Clean (6×3) E2MOM x 6 *building* Metcon Hang Power Lunge Ball (AMRAP – Rounds and Reps) AMRAP X 13 12 Hang Power Cleans...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) T-Spine Extension (foam roller) – Quad Pull – Box/Bench Ankle Stretch, into: 2 Rounds: 150m row 10 Groiners 10 Scap Pull-Ups Specific: Tempo Front Squats (2221) 2×6 Weightlifting Front Squat (2×6, 2×4) *building* – log last/heaviest set of 4 Metcon “Jackie” (Time) For Time: 1k row 50 Thrusters...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 20 Mtn. Climbers 15 Jumping Jacks 12 Straight Leg DL :15 Plank Hold Specific: E2MOM X 4 3 Deadlifts (Building) 2 Lateral Up-Downs :25 Static Hold Metcon EMOM DL Up-Down Static Sit-up (AMRAP – Rounds and Reps) EMOM X 28 Minute 1: 3 Deadlifts (Athlete’s...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 3 RDS 200m Run 10 Cossack Squats 10 Behind the Neck Snatch Grip Push Press Weightlifting 1 Snatch + 1 Below the Knee Snatch + 1 Hang Snatch (5×1) E3MOM X 5*building* Metcon 400m Snatch Intervals (4 Rounds for reps) 2:30 mins on, 1:30 off x 4 sets...Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) EMOM X 9 Minute 1: 10 Banded Face Pulls + :20 Hollow Hold Minute 2: 10 Push-Up to Pike Minute 3: 100m run + 5 Barbell Rows Weightlifting DBL DB/KB Bent Over Rows EMOM X 8 8 DBL DB/KB Bent Over Rows Metcon Metcon (AMRAP – Rounds...Read More

Crossfit Garage – CrossFit Flower (AMRAP – Reps) Flower Front Squat (75/55) Rest 2 Min Flower Front Squat (95/65) Rest 2 Min Flower Front Squat (135/85) Rest 2 Min Flower Front Squat (155/125) Into Helen… Rx+ 115/135/155/185 Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups ()...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 100m run 25 Single Unders 10 Groiners 10 Box Step-Overs – Calf Stretch Metcon Dub WB Box Over (Time) With a Partner: 400 DU 200 Wall Balls 150 Box Jump Overs (24/20) *Reps can be broken up anyway you’d like as long as it is...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 250m Row 10 Bootstrapper Squats 90/90 Hip Rotations (5/side) Empty bar: Elbow Rotations Down Shrug x 3 Down Shrug w/ High Elbows x 3 Hang Muscle Clean x 3 Front Squat x 3 Hang Power Clean x 2 Hang (Squat) Clean x 2 Weightlifting 2 Hang...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 200m Jog 10 Superman Lunge w/ Twist 8 Kip Swings —> 6 Big Kip Swings 4 Push-Up to Pike —> 3 Inchworm with Cobra Specific: Review HSPU and T2B + Scales Metcon Rousey Girl 2.0 (AMRAP – Rounds and Reps) AMRAP X 25 11 HSPU 11...Read More