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

Crossfit Garage – CrossFit Warm-up (No Measure) 3 Rounds: 10 Scap Pull-ups/Kip Swings/Big Kip Swings 10 Straight Leg Sit-up 5 Barbell Good Mornings Specific: 2 sets (building) 5 Tempo Deadlift (3331) Weightlifting Deadlift (3RM) 20:00 to build to 3RM Metcon AMRAP T2B DL (AMRAP – Rounds and Reps) AMRAP X 9 10 T2B 15 Deadlift...Read More

Crossfit Garage – CrossFit Multiples (Time) 2 Rounds For time 21 Alt DB Power Snatch (50/35) 15/12 Cal Row 9 Pull-up 15 Alt DB Power Snatch (50/35) 9/6 Cal Row 6 C2B 9 Alt DB Power Snatch (50/35) 6/3 Cal Row 3 BMU or RMU —- 150 DU cash outRead More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 5 RDS of “Rowling” RD 1 Penalty-Up-downs RD 2 Penalty-Mountain Climbers RD 3 Penalty-Step-Ups RD 4 Penalty-V-Ups RD 5 Penalty-Box Jumps/Step-Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 30 800m run 20 Hollow Rocks 20 Superman 20 Tuck Jumps Cool Down 1:30 Feet Up...Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 8 200m Jog 10 Clean Grip DL 10 Hang Muscle Clean 10 Front Squats 10 Push Press Metcon Metcon (Time) 16 RFT w/ Partner I Go, You Go 200m run 4 Hang Power Cleans (115/75) 2 Thrusters 32 MIN CAP Cool Down 1:00 Calf Stretch/SideRead More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 25 Single Unders/Double Unders 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC OH Squats 10 Cossack Squats 1 round w/ empty barbell: Snatch DL x 3 Down Shrug x 3 Down Shrug w/ elbows x 3 Muscle Snatch x 3 OH Squat...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 3 Rounds: 25 Ft. Bear Crawl 8 KB DL 8 Russian KB Swings 3 Inchworms with 2 Push-ups Specific: Bench Press 2×8 with 2 sec. pause at the top (empty bar then light weight) Weightlifting Bench Press (4×8) Athletes may build each set as long as form and...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) :45/:45 Banded Hip Distraction Into.. AMRAP X 6 5/5 Single Leg Glute Bridges :30 Groiner Stretch (per leg) 10 Sumo Squats 10 Narrow Squats Specific: 3 Sets: 4-3-2 Tempo Back Squats (2321) *First set w/ light load, second set with moderate load, last with moderate-heavy Weightlifting Paused Back...Read More