Crossfit Garage – CrossFit Re-start Your Engine (Time) 21-18-15-12-9 Echo Cals Row Cals Wall-balls (20/14) rest 3 minutes 21-18-15-12-9 Alt Dumbbell Snatch (50/35) Alt Dumbbell Lunge (50/35) Double-Unders (36, 48, 60, 72, 84)Read more

Crossfit Garage – CrossFit Metcon Saturday w/ Justin (AMRAP – Rounds) Ascension 3-6-9-12 and so on (ascending by 3 reps each round) Power Cleans (135/95) Burpee box jump overs (24/20) 200m run after each round Ascend as high as you can in 25 minutesRead more

Crossfit Garage – CrossFit Warm-up EMOM X 6 Minute 1: :40 Bike Minute 2: 4 Bar Good Mornings + 4 Bent Over Rows Minute 3: 8 Scap Pull-Ups + 6 Kip Swings 2 Sets: 6 Tempo DL (2121) with bar 6 Regular Tempo DL (light) 4 Regular Tempo (increased) Weightlifting Deadlift (5×4) building Metcon Bike Pull Deadlift (Weight) On a 14:00 clock: 30-20-10 Calorie Bike Pull-Ups *Build to a 3RM Deadlift in time remaining* Rx+ C2B Pull-Ups (Gymnastics Focus)*post Metcon time in notes () Cool Down 1:00 Knees to Chest Stretch :30/side Standing Lat Stretch Bright Spot Pull-ups Chest-To-Bar Pull-upsRead more

Crossfit Garage – CrossFit Warm-up 1 Rounds: :30 row (Arms only) :30 row (Arms and Torso) :30 row (full body) Couch Stretch Childs Pose Calf/Ankle Stretch :45 row @ moderate pace (60-70%) :20 easy pace :45 row @ moderate-hard pace (70-80%) :20 easy pace :45 row @ hard pace (80-90%) Metcon 5k Row (Time) Max Effort 5k Row Cool Down 1:00 Banded Lat Stretch/Side Weightlifting Overhead Squat (3×8 (with light-moderate weight))Read more

Crossfit Garage – CrossFit Warm-up AMRAP X 7 8 PVC ATW 8 Jump Squats 8 PVC Pass Throughs 8 Hang Muscle Cleans (bar) 8 Push Press (bar) Split Jerk Prep: 1×3 w/ 3 sec. pause overhead (empty bar) 1×2 w/ 2 sec. pause (light load) 2×1 w/ 1 sec. Pause (moderate load) Weightlifting Split Jerk w/ 1-sec Pause Overhead (5×1) *building Metcon Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here*bar-facing burpees Bright Spot Split Jerk Clean and Jerk Power Clean Push Jerk Cool Down 1:00 Thread the Needle Stretch/Side 1:00 Knees to Chest StretchRead more