Crossfit Garage – CrossFit Warm-up (No Measure) 3 Rounds: 10 Scap Pull-ups/Kip Swings/Big Kip Swings :30/side Spiderman Lunge/Quad Pull/Pass Throughs 3 Inchworm-to-Cobra Skills L-Sit Progression EMOM 12 (Time) Min 1: L-Sit Progression Min 2: RestAccumulate time in an L-Sit progression every other minute; rest every other minute – log longest holding version of the L-Sit/describe in Notes Metcon Weighted Hand Release Hollow (Time) 18-15-12-9-6 Weighted Sit-ups (25/15 plate) Hand-Release Push-ups **30-second accumulated Hollow Hang in between rounds** Rx+ Deficit Push-ups (hands on bumper plates)Four total Hollow Hangs Cool Down 1:00/Side Barbell Forearm Smash 1:00 Knees to Side Lumbar Stretch/Side () Bright Spot L-Sit Weighted Sit-ups Hand-Release Push-ups Hollow Hang Deficit Push-upsRead more

Crossfit Garage – CrossFit Multiples (Time) 2 Rounds For time 21 Alt DB Power Snatch (50/35) 15/12 Cal Row 9 Pull-up 15 Alt DB Power Snatch (50/35) 9/6 Cal Row 6 C2B 9 Alt DB Power Snatch (50/35) 6/3 Cal Row 3 BMU or RMU —- 150 DU cash outRead more

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 8 200m Jog 10 Clean Grip DL 10 Hang Muscle Clean 10 Front Squats 10 Push Press Metcon Partner run HPC thruster (Time) 16 RFT w/ Partner I Go, You Go 200m run 4 Hang Power Cleans (115/75) 2 Thrusters 32 MIN CAP Cool Down 1:00 Calf Stretch/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 25 Single Unders/Double Unders 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC OH Squats 10 Cossack Squats 1 round w/ empty barbell: Snatch DL x 3 Down Shrug x 3 Down Shrug w/ elbows x 3 Muscle Snatch x 3 OH Squat x 5 Hang Squat Snatch x 2 Squat Snatch x 2 Weightlifting 3 Snatch DL + 1 Hang Snatch + 1 Snatch Every 2:30 x 8 sets (20:00 total)Athletes may build weight across sets – Log heaviest set as 1 complex – Log separate lifts in Bright Spots, if applicable Metcon Power Snatch + Dubs (Time) 21-15-9 Power Snatch (75/55) 100-75-50 Double Unders Rx+ 95/65 9 MIN CAPSU 1:1 Bright Spot Snatch Grip Deadlift Hang Snatch Snatch Power Snatch Double-Unders Cool Down :45/side Thread the Needle StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) Open Door Stretch, into: 2 Rounds: 25 Ft. Bear Crawl 8 KB DL 8 Russian KB Swings 3 Inchworms + 2 Push-up Specific: Bench Press 2×8 with 2 sec. pause at the top 1 set: empty bar 2nd set: light weight Weightlifting Bench Press (4×8) ideally holding same weight across all sets Metcon KBS Burp HSPU (AMRAP – Rounds and Reps) AMRAP X 11 25 American KBS (53/35) 15 Burpee to a Target 10 HSPU Rx+ Strict HSPUBurpee target = ~6 inches above furthest reach Bright Spot KBS HSPU Strict Handstand Push-up Cool Down 3-way banded distraction shoulder stretch (:45/side)Read more