Crossfit Garage – CrossFit Warm-up (No Measure) 200m Jog Into.. LINE DRILLS (25’ down w/ light jog back to the start) 25’ Ham Scoops 25’ Walking Figure-4 Stretch 25’ Quad Stretch 25’ Toy Soldier Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip Into.. 500m row -Calf Stretch Metcon Rapinoe (Time) 1 mile run...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: 3 Plank Walkouts + Down Dog Stretch Minute 2: 8 Banded Good Mornings Minute 3: :40 Bike or Row Specific: Tempo Deadlift (3131) 2×5 (Building in weight) Weightlifting Deadlift (3×3 @ 65, 75, 85% of 1RM ) Metcon DL Echo Bike Interval (Time)...Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 7 10 Groiners 10 Air Squats to Medball 10 Straight Leg Sit Ups 20 Plank Shoulder Taps Skill/Strength EMOM x 15 EMOM X 15 Minute 1: 12 Weighted Sit-Up toss with Medball Minute 2: 12 MB Oblique Tosses (R side) Minute 3: 12 MB Oblique...Read More

Crossfit Garage – CrossFit Jerkis Maximus (AMRAP – Reps) AMRAP 25 min Max TnG Power Clean & Push Jerk @ 60% 1RM* *every break rotate 400m Run and 15/12 Echo Cals **every 5 min do 8 front squats at loaded weight Rx+ 75% 1RM ()Read More

Crossfit Garage – CrossFit Metcon Route 91 Tribute (Time) With a partner complete the following: Buy In – 91 Snatches (75/55) Then: 10 Rounds for time 200m run together 1 rope climb or 10 T2B 17 Thrusters Buy Out – 58 synchro burpees over barRead More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 8 Goblet Squats w/ 1 sec Pause 4 Inchworms w/ Cobra 4 Stationary Spiderman Lunge w/ Twist 3 Sets: 5-4-3 Tempo Back Squats (2321) *First set w/ light load, second set with moderate load, last with moderate-heavy Weightlifting Paused Back Squat (4×2) @ 85-90% Metcon...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) Banded Lat & Front Rack Stretch, into: 3 Rounds: 20 Jumping Jacks 5/5 Single Arm DB Strict Press (Light) 10 Step-Ups/5 Box Jumps/5 Box Jumps Weightlifting Filly Press EMOM x10 Minute 1: 5 Filly Press (R Arm) Minute 2: 5 Filly Press (L Arm)Athletes may build in both...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 7 200m run 10 KB Deadlift 10 Kip Swings 10 Banded Lat Pulldown Metcon Metcon (Time) 3 RFT 400m Run 21 DB/KB Swings 12 DB Rows LEVEL UP OPPORTUNITY: All runs sub 1:45 (Conditioning Focus) Finisher EMOM X 12 Minute 1: 200m run Minute...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 8 PVC Pass Throughs 8/8 Leg Swings (forward + lateral) 8 Alt Scorpion Stretch 50′ Light KB Suitcase Carry (per hand) Specific: Snatch DL x 4 Down Shrug x 4 Down Shrug w/ elbows x 4 Muscle Snatch x 4 Hang Power Snatch x 4 Skill/Strength...Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 150m row (@ Inc. Pace) 4/4 Single Leg Empty Bar DL 8 Glute Bridge with 3-sec hold @ top 8 Birddogs Specific: 2 sets 3 Tempo Deadlift (3331) *Start with light load, second set light-moderate* Weightlifting Deadlift (4×2 @ 95% of 1RM) Metcon DL Cal...Read More