Crossfit Garage – CrossFit Warm-up 2 Rounds: 5/5 DB Strict Press 10 Superman PVC Pass Throughs :30 Groiner Stretch (per leg) 10 Straight Leg Sit-ups Review Shoulder Press, Into.. 1×8 w/ Empty Bar (1 sec pause overhead) 1×5 w/ Light Load Weightlifting Shoulder Press (3×5) 5+ reps last set Metcon Ibtihaj (Time) “Ibtihaj” 21-15-9 Thrusters (95/65lbs)(43/29kg) T2B 8 MIN CAP Ibtihaj Altered (Time) 21-15-9 Thrusters (45/35lbs) sit ups 8 MIN CAP Bright Spot Thruster Front Squat Toes-To-Bar Cool Down 3-way banded distraction shoulder stretch (:45/side)Read more

Crossfit Garage – CrossFit Warm-up (No Measure) Banded Front Rack Stretch, into: AMRAP X 8 10 Box Step Over 8/8 KB Halos 10 Close Stance Squats 20 Mountain Climbers 10 Alt Box Pistol Squats Metcon Box Over KB Hold Lunge Plank (AMRAP – Rounds and Reps) AMRAP X 20 20 Box Jump Overs (24/20) 1:00 KB Front Rack Hold 20 Front Rack KB Lunges (Athlete’s Choice, Heavy) 1:00 Plank (Athlete’s Choice)FR Hold + Plank Hold: 1 rep per 10 seconds Bright Spot KB Front Rack Hold Front Rack Lunge Plank hold Cool Down 1:00/Side Pigeon PoseRead more

Crossfit Garage – CrossFit Warm-up (No Measure) Banded Front Rack Stretch, into: AMRAP X 8 10 Box Step Over 8/8 KB Halos 10 Close Stance Squats 20 Mountain Climbers 10 Alt Box Pistol Squats Metcon Box Over KB Hold Lunge Plank (AMRAP – Rounds and Reps) AMRAP X 20 20 Box Jump Overs (24/20) 1:00 KB Front Rack Hold 20 Front Rack KB Lunges (Athlete’s Choice, Heavy) 1:00 Plank (Athlete’s Choice)FR Hold + Plank Hold: 1 rep per 10 seconds Skills Rope Climb Bright Spot KB Front Rack Hold Front Rack Lunge Plank hold Cool Down 1:00/Side Pigeon PoseRead more

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Min 1: 8 Good Mornings Min 2: 6 Push-Up to Pike Min 3: 10 Sit-ups Weightlifting Deadlift (3×5) 5+ reps for final set Metcon EMOM DL Max Push Sit (AMRAP – Reps) EMOM X 15 Minute 1: 5 Deadlifts (Athlete’s Choice, Heavy) Minute 2: :45 Max Push-Ups Minute 3: :45 Max Sit-Ups *Score is total reps of Sit-Ups + Push-Ups Bright Spot Push-ups Sit-ups Cool Down 1 Minute Cat/Cow Stretch 1 Minute Alternating Between Child’s Pose and Cobra 1:00 Hands on Wall Prison StretchRead more

Crossfit Garage – CrossFit Metcon Metcon (Time) Round 1: 1000m Row 1 mile Echo 200 SU 12 Bench Press (135/85) Round 2: 750m Row 0.8 mile echo 150 SU 10 Bench Press (135/85) Round 3: 500m Row 0.6 Mile Echo 100 SU 8 Bench Press (135/85) Round 4: 250m Row 0.4 mile Echo 50SU 6 Bench Press (135/85)Read more