Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: 10 PVC Pass Throughs + 8 Samson Lunges Minute 2: 6 Cossack Squats + 10 Jump Squats Weightlifting Hang Power Clean (6×3) E2MOM x 6 *building* Metcon Hang Power Lunge Ball (AMRAP – Rounds and Reps) AMRAP X 13 12 Hang Power Cleans (95/65) 14 Front Rack Lunges 16 Wall Balls (20/14) Rx+ 115/75lunges – forward or reverse Bright Spot Front Rack Lunge Wall Balls Cool Down 1:00 Forearm Stretch 1:00 Pigeon Pose/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2:00 Easy Bike 10 PVC ATW 10 Leg Swings F/B, L/R 8 Alt Samson Lunges 8 WB Push Press 8 WB Squats 3 reps each: Clean Grip DL Down Shrug Down Shrug w/ Elbows Hang Muscle Clean Hang Power Clean Weightlifting Hang Power Clean (6×3) E2MOM x 6 *building* Metcon 30 Squat Clean + WB (Time) 30 Squat Cleans (135/95) Every 5 reps, perform 8 Wall Balls (20/14)* 6 sets of WBs total (workouts ends with 8 Wall Ball shots after 30th Clean rep) Bright Spot Wall Balls Cool Down 1:00 Forearm Stretch 1:00 Pigeon Pose/SideRead more

Crossfit Garage – CrossFit Warm-up Metcon Michael Cawley (AMRAP – Rounds and Reps) 50 Thrusters (45/35) 40 Power Snatch (95/65) 30 Back Squat(135/95) 16 Power Cleans (155/105) AMRAP 45 Minutes Cool Down 1:00 Banded Hamstring StretchRead more

Crossfit Garage – CrossFit Warm-up Metcon Michael Cawley – Partner (Garage Style) (AMRAP – Rounds and Reps) 50 Thrusters (115/75) 200m Run 40 Power Snatch (115/75) 200m Run 30 Back Squat (115/75) 200m Run 16 Power Cleans (115/75) 200m Run Divide reps up evenly, run is together! AMRAP 45 Minutes Cool Down 1:00 Banded Hamstring StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 200m run @ Increasing Pace 10 Superman PVC Pass Throughs 10 Jump Squats 10 Tuck-ups With empty barbell: Elbow Rotations Down Shrug x 3 Down Shrug w/ Elbows x 3 High Hang Muscle Clean x 3 High Hang Clean x 3 Hang Clean x 3 Weightlifting 1 High Hang Clean + 1 Hang Clean (8×1) Every :90 x 8 sets *Building* Metcon 400 FS Toes (Time) 4 Rounds: 400m run 10 Front Squats (115/75) 10 T2B Rx+ All runs sub 1:50 15 MIN CAP*bar received from ground Bright Spot High-Hang Clean Hang Clean 400m Run (Time) Max Effort 400m Run 200m Run (Time) Front Squat Toes-To-Bar Cool Down 1:00 Alternating between Cobra and Childs PoseRead more