Crossfit Garage – CrossFit Warm-up (No Measure) Partner A: Row 250m Partner B: with empty bar: – 10 Elbow Rotations – 5 Deadlift – 5 Muscle Clean – 5 (light) KBS *partners switch once Partner A reaches 250m* Metcon Glenn Miller Memorial WOD (Partner) (Time) Buy-In: 1,958m Row 7 Rounds: 12 Deadlift (95/65) 12 KBS (53/35) 12/12 Sit-ups 12 Power Cleans Cash-Out: 2,021m Row + 1 Rope Climb (per partner) RX+ 135/95 and/or GHD sit-ups40:00 CAP Cool Down 1:00 Couch Stretch/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 3 Rounds @ Increasing Pace (2:00 on, :30 off): 4 Up-Downs 8 Alternating Step-Ups 8 Samson Lunges 4 Plate G2OH Weightlifting DBL DB Box Step-Up (3×16) *Alternating – may increase DB weight across sets Metcon AMRAP Burp Lunge Jump (5 Rounds for reps) AMRAP X 4 10 Burpees 10 OH Plate Lunges (45/25) 10 Box Jumps (24/20) *Rest 1:00 between rounds* (Repeat for a total of 5 rounds) Cool Down 1:00/Side Thread the Needle Stretch Bright Spot Box Jumps OH Plate LungeRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 10 Cossack Squats 5 WB Push Press —> 5 WB Thrusters 10 Pass Throughs 5 Strict Press 1 Round with empty barbell: 3 Clean Grip DL 3 Clean Pulls 3 Hang Muscle Cleans 10 Elbow Rotations 3 Front Squats 3 Power Cleans 3 Push Jerk 3 Split Jerk 1 Full Complex Weightlifting 1 Clean + 1 Push Jerk + 1 Split Jerk (8×1) every 2:30 mins x 8 sets Metcon PC WB EMOM (AMRAP – Reps) EMOM X 10 Minute 1: 3 Power Clean + Jerk (185/125) Minute 2: 15 Wall Balls Rx+ 205/14590 reps total Bright Spot Clean Power Clean Clean and Jerk Push Jerk Split Jerk Wall BallsRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 200m Row Ankle Stretch on Plate Pigeon Stretch (1:00/side) 3 Inchworm-to-Pushup Specific: 2 SETS 5 Tempo Back Squats (2321) *First set w/ light load, second set with light-moderate load Weightlifting Paused Back Squat (4×3) @ 80-85% *3-sec pause Metcon BS Push 1K (Time) 30 Back Squats (105/75) 30 Hand-Release Push-Ups 1,000m Row Rx+ (135/95) Cool Down 1:00 Standing QuadStretch/Side Open Door Stretch Bright Spot Back Squat Hand-Release Push-ups 1000m Row (Time) Max Effort 1000m RowRead more

Crossfit Garage – CrossFit Warm-up (No Measure) – Calf Stretch – Banded Lat Pull-Down, into: AMRAP X 7 200m jog 8 KB Sumo DL 4/4 KB Halos 8 Bootstrapper Squats 4/4 KB Figure 8s 4 Russian KBS 4 American KBS Metcon 200 KB SDHP Intervals (5 Rounds for reps) Every 4 mins x 5 sets 200m run 20 American KB Swings (53/35) 20 SDHP Rx+ All rounds sub 3:00200m Run = 4 reps Finisher 3 Rounds for Quality: 10 DB/KB Plank Pull-Throughs 10 KB Deadlift 10/10 Single-Leg Glute Bridge Cool Down :45/side 3-way Banded Shoulder Distraction Bright Spot 200m Run (Time) KBS KB SDHPRead more