Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 150m row 10 Straight Leg Sit-up 10 Birddogs 10 Step-Ups→ Box Jumps 2nd Round – Quad Stretch/Calf Stretch Metcon Row Sit-up Jumps (AMRAP – Rounds and Reps) AMRAP X 20 1250m Row 40 Ab-Mat Sit-Ups 20 Box Jumps (24/20) Rx+ All rows sub 5:00 Finisher 12 Minutes working on Ring Muscle Up Progressions Cool Down 1:00/side Banded Lat Stretch 1:00/side Banded Shoulder Distraction Stretch Bright Spot 1,250m Row (Time) Sit-ups Box Jumps Ring Muscle UpRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 Squat w/ Thoracic Twist (4/side) Bodyweight SL Romanian DL (4/leg) 10 Banded Lat Pulldowns 10 Alt Deadbugs Empty bar – 3 reps each: Clean Grip DL Down Shrug Down Shrug w/ elbows Hang Muscle Clean Front Squat Hang Power Clean Hang Clean Weightlifting Hang Clean (1×1) 20 Mins to build to a 1RM Hang Clean Metcon Front Squat PU (Time) 21-15-9 Front Squats (135/95) Pull-Ups Rx+ C2B Pull-Upsbarbell received from ground Bright Spot Hang Power Clean Front Squat Pull-ups Chest-To-Bar Pull-ups Cool Down 1:00/side Banded Lat StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) PVC External Rotation Stretch AMRAP X 6 Squat w/ Thoracic Twist (4/side) Bodyweight SL Romanian DL (4/leg) 10 Banded Lat Pulldowns 10 Alt Deadbugs Empty bar – 3 reps each: Clean Grip DL Down Shrug Down Shrug w/ elbows Hang Muscle Clean Front Squat Hang Power Clean Hang Clean Weightlifting Hang Clean (1×1) 20:00 to build to new 1RM or heavy single for the day Metcon Front Squat PU (Time) 21-15-9 Front Squats (135/95) Pull-Ups Rx+ C2B Pull-Upsbarbell received from ground Cool Down 1:00/side Banded Lat Stretch Bright Spot Hang Power Clean Front Squat Pull-ups Chest-To-Bar Pull-upsRead more

Crossfit Garage – CrossFit I Wishbone This Was Over (Time) Wishbone 25 Rounds 2 Power Cleans (165/125) 4 Deadlift (165/125) 6 Wallballs (20/14) Rx+ (185/145)Read more

Crossfit Garage – CrossFit Warm-up Metcon Metcon (Time) ‘Loredo’ 6 rounds for time: 24 air squats 24 push-ups 24 walking lunges 400 meter run Cool Down 1:00/Side Banded Lat StretchRead more