Crossfit Garage – CrossFit Step-ups, T2B, Row… (Time) – RX – For time: 30 KB step-ups (53/70 lb) (20 in) 30 toes-to-bars 22/30-calorie row 30 strict handstand push-ups 22/30-calorie row 30 toes-to-bars 30 KB step-ups – Hold the KB on the shoulder.20 minute time-cap Strict HSPU (AMRAP – Reps) Accumulate: 30-50 strict handstand push-ups – This should take no more 10:00 to complete. – Advanced athletes should work toward the higher end of the rep range. If you can complete this task in 5:00 or less, try completing a few reps with your chest facing the wall. – Beginner athletes should focus on smaller sets and fewer reps. If you are unable to complete strict handstand push-ups, consider some of the modifications. Modifications Strict handstand push-ups | 20-25 negatives, piked push-ups, dumbbell shoulder presses.Read more

Crossfit Garage – CrossFit 231207 (Time) – RX – For time: 30 KB step-ups (53/70 lb) (20 in) 30 toes-to-bars 22/30-calorie row 30 strict handstand push-ups 22/30-calorie row 30 toes-to-bars 30 KB step-ups – Hold the KB on the shoulder. – INTERMEDIATE – For time: 30 KB step-ups (35/53 lb) (20 in) 30 toes-to-bars 22/30-calorie row 15 strict handstand push-ups 22/30-calorie row 30 toes-to-bars 30 KB step-ups – Hold the KB on the shoulder. – BEGINNER – For time: 20 KB step-ups (18/26 lb) (20 in) 20 kipping knee raises 15/20-calorie row 20 pike push-ups 15/20-calorie row 20 kipping knee raises 20 KB step-ups – Hold the KB on the shoulder. General Warm-up (No Measure) 1 set: :30 row (slow) 10 reverse lunges 10 hollow rocks 10 knee push-ups 1 set: :30 row (moderate) 10 reverse lunges 10 tuck-ups 5-10 push-ups 1 set: :30 row (hard) 10 reverse lunges 5-10...Read more

Crossfit Garage – CrossFit Burpees… (Time) – RX – For time: 50-40-30-20-10: Burpees – Run 400 meters after each set of burpees.30 minute time-capRead more

Crossfit Garage – CrossFit 231206 (Time) – RX – For time: 50-40-30-20-10: Burpees – Run 400 meters after each set of burpees.Read more

Crossfit Garage – CrossFit 231206 (Time) – RX – For time: 50-40-30-20-10: Burpees – Run 400 meters after each set of burpees. – INTERMEDIATE – Same as RX’d – BEGINNER – For time: 25-20-15-10-5: Burpees – Run 200 meters after each set of burpees. General Warm-up (No Measure) 1 set: 10 arm swings across 10 arm swings overhead 10 torso twists 20 alternating hamstring scoops 20 high knees 20 butt kickers :30 jumping jacks :30 up-downs :30 burpees Stretching (No Measure) 1 set: 1:30 couch stretch/side – AT-HOME – (Time) Same as Rx’d, Intermediate, or BeginnerRead more