WOD

Crossfit Garage – CrossFit Warm-up Thoracic Ext/Foam Roll 2:00 Pigeon Stretch (:45/side) 2 Rounds: 2 Inchworm-to-Cobra 8 Spiderman Lunges 8 Wall-Facing Air Squats Weightlifting Front Squat (2×3, 2×2) *building Metcon Metcon (AMRAP – Reps) 3 sets AMRAP x 3 30 Air Squats 20 Sit-ups *Max Hand-Release Push-ups in time remaining* Rest 2:00 RX+ Handstand Push-upsTotal 13:00 on clock Score: Total reps HRPU or HSPU Cool Down 1:00 Couch Stretch/Side 1:00 Cobra Stretch Bright Spot Air Squats (AMRAP – Reps) Hand-Release Push-ups Handstand Push-ups
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Crossfit Garage – CrossFit Thor Pump (Time) 10 Continuous Rounds for Time w/ Empty Barbell 10 Reverse Bicep Curl 10 Overhead Press 10 OH Tricep Extension 10 Front Squats 10 Suitcase Lung (5R/5L) 10 Bent Over Row 10 Standing Twist*Every time barbell set down, 2 rounds of Cindy: 5 Pull-Ups 10 Push-Ups 15 Air Squats
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Crossfit Garage – CrossFit Metcon Axel (Time) 6 Rounds for Time w/ Weight Vest (20/14) 9 Box Jumps (24/20) 11 Sit-Ups 12 WBs (20/14) Starting at 1:00, perform 1 Burpee at the top of each minute Cool Down :45/side Standing Calf Stretch
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Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 8 Banded Good Mornings 8 Up-Downs 8 Scap Pull-Ups 8 Kip Swings 5 Tempo DL (2121) empty bar 5 Tempo DL (2121) light 5 DL (No Tempo) increased Weightlifting Deadlift (5×5) building Metcon DL Burp Toes + Clean (AMRAP – Rounds and Reps) On a 13:00 clock: AMRAP X 8 5 Deadlift (225/155) 5 Bar Facing Burpees 5 T2B *Immediately following 8 min AMRAP, build to a 1 RM Clean (5:00)*log Clean in Notes + Bright Spot Clean (1×1) Cool Down 1 min/side lying back stretch (pull knees to the side, keep shoulders square) 1 min cat-cow stretch Bright Spot Toes-To-Bar Power Clean
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Crossfit Garage – CrossFit Warm-up (No Measure) 400m Jog Into.. LINE DRILLS (25’ down w/ light jog back to the start) 25’ Walking Knee Hug 25’ Walking Figure-4 Stretch 25’ Quad Stretch 25’ Toy Soldier Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip 25’ Karaoke (R) 25’ Karaoke (L) Into.. 200m Jog Metcon emom run front rack carry (Weight) EMOM X 16 Minute 1: 200m run Minute 2: 100m KB Front Rack Carry (53/35) Finisher Every 2 minutes x 5 10 KB Hammer Curl 10 KB Overhead Tricep Ext. 10 (5/5) KB Halos Bright Spot Double KB Front Rack Carry 200m Run (Time) Cool Down 1:00/side Calf Stretch 1:00 Standing Tricep Stretch
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