Crossfit Garage – Remote Coaching Warm-Up (No Measure) 5 RDS of “Rowling” 250m RD 1 Penalty-Superman PVC Pass Throughs RD 2 Penalty-Tuck Ups RD 3 Penalty-Mountain Climbers RD 4 Penalty-Hollow Rocks RD 5 Penalty-V-Ups Metcon (No Measure) For Time: 30 V-Ups 1 Mile Run 30 V-Ups 1 Mile Run 30 V-Ups 26 MIN CAP Cool Down (No Measure) 1:00/Side Forearm Stretch 1:30 Alternating between Cobra and Childs poseRead more

Crossfit Garage – Remote Coaching Warm-Up (No Measure) Minute 1: :45 Bike @ Increasing Pace Minute 2: 6 Straight Leg Deadlifts + 6 Push-Up to Pike Skill/Strength (4 Rounds for weight) DB Push Press 2×3 (4 Sec Tempo Eccentric) 2×2 (5 sec Tempo Eccentric) “Remote Interval 1” (Time) 3 Rounds 15 Up-Downs 15 DB Deadlifts 15 HSPU or DB Push Press *Rest 1:1* 20 MIN CAP Cool Down (No Measure) 1:00 Knees to Chest StretchRead more

Crossfit Garage – CrossFit Warm-up AMRAP X 7 8 Barbell Good Mornings :20 Plank Hold 8 Banded Lat Pulldowns 8 Kip Swings Weightlifting Deadlift (1×5, 3×3) 1×5 @ 80% 3×3 @ 80% Metcon “Sweaty Palms” (Time) 3 Rounds: 15 American KB Swing (53/35) 12 Pull-UpsRx+ C2B or Bar MU Cool Down Cool Down (No Measure) 1:00 Banded Lat Stretch/Side 1:00 Banded Hamstring Stretch/Side Bright Spot Deadlift KBS Pull-ups Ring RowsRead more

Crossfit Garage – CrossFit Pyardio (Time) 10/7 Echo Cal 50 Wall ball (20/14) 100 DU’s or 125 SU’s 500m Run 1000m Row 500m Run 100 DU’s or 125 SU’s 50 Wall ball (20/14) 10/7 Echo CalRead more

Crossfit Garage – CrossFit Warm-up Warm-Up (No Measure) AMRAP X 6 25 Single Unders/Double Unders 5 Inchworms into cobra stretch 10 PVC Pass Throughs 10 Cossack Squats Skill/Strength Metcon “Spaghetti and Meatballs” (AMRAP – Rounds and Reps) AMRAP X 25 W/ Partner 20 Power Snatches (135/95lb)(61/43kg) 30 T2B 100 Double Unders Cool Down (No Measure) 1:00 Hands on the Wall stretch 1:00 Cobra StretchRead more