Crossfit Garage – CrossFit Math Max (AMRAP – Reps) 5 Rounds 3 HSPU (+2 every round) 5 Air Squat (+5 every round) 10 Wallball (+10 round) Max KB Swings (70/53) Score Max KB Swings Reps HSPU: 3, 5, 7, 9, 11 Air Squat: 5, 10, 15, 20, 25 Wallball: 10, 20, 30, 40, 50 Math Max 4 Time Edition (Time) 4 Rounds (+5 reps every round) 10 Air Squats 20 Echo Cals 30 Row Cals 40 Double unders 5 Deadlift (135/95)Read more

Crossfit Garage – CrossFit Warm-up Metcon A Chipper Saturday w/ a Partner (Time) 60 Cal Row 60 Push Press (95/65) 60 Power Cleans (95/65) 60 Toes to Bar 60 Box Jump Overs (24/20) 60 Push Ups 60 Pull-Ups 60 Box Jump Overs 60 Sit-Ups 60 Power Cleans 60 Push Press 60 Cal Row Rx+ 115/85 Cool Down 1:00 Hands on the Wall stretch 1:00 Cobra StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) Couch Stretch, into: 2 Rounds @ Increasing Cadence: 8/6 Cal Bike :30 Childs Pose –> 2 Inchworm-to-Cobra 8 Scorpion Stretches 6 Ring Rows Metcon Echo Baseline (Time) 60 Calorie Echo Bike 50 Air Squats 40 Abmat Sit-ups 30 Push-ups 20 Pull-ups 10 Burpees Finisher E2MOM X 5 :20 Wall-Sit Hold 8/8 Single Arm Bent Over KB/DB Rows 8 Alternating Single-Leg V-Ups Cool Down Immediately after WOD, Feet up the Wall Stretch/200m cooldown walk Bright Spot Air Squats (AMRAP – Reps) Sit-ups Push-ups Pull-upsRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 100m Jog 10 Banded Good Mornings 10 Alt Elbow Rotations 10 Front Squats (empty bar) 1 round w/ empty bar: Clean Grip DL x 3 Down Shrug x 3 Down Shrug w/ elbows x 3 High Hang Muscle Clean x 3 High Hang Power Clean x 2 High Hang Clean (Squat) x 2 Weightlifting 1 High Hang Power Clean + 1 High Hang Squat Clean (8×1) Every :90 x 8 sets *building as long as technique permits* Log heaviest complex as a 1×1 (record individual lifts in Bright Spots) Metcon DL Hang Clean (AMRAP – Rounds and Reps) AMRAP X 8 10 Deadlift (155/105) 3 Hang Squat Cleans Rx+ 185/135 Finisher 3×10 Barbell Rollouts Bright Spot High Hang Power Clean High-Hang Clean Deadlift Hang Clean () Cool Down 1:00/side Barbell Quad SmashRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 12/10 Cal Row 8 Push Press (empty bar) 8 Scap Push-ups 8 Kip Swings Specific: Review Push Jerk, into: 1×5 w/ 1-sec pause overhead Weightlifting Push Jerk (6×2) Metcon Cal S2OH C2B (Time) 4 Rounds: 16 Cal Row 12 Shoulder 2 Overhead (135/95) 8 C2B Pull-Up Bright Spot Push Press Chest-To-Bar Pull-ups Cool Down :45/side Thread the needle stretchRead more