Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 7/5 Cal Bike (Increasing Pace) 10 PVC Pass Throughs 10/10 Leg Swings 10 Air Squats → 10 Jump Squats 10 Cossack Squats Empty Bar: 5 Good Mornings 10 Elbow Rotations 5 Clean Grip DL 3 Down + Shrug 3 Down + Shrug w/ Elbows 3 Hang Muscle Clean 3 Front Squat 1 Power Clean + 1 Squat Clean Weightlifting 1 Power Clean + 1 Squat Clean Every :90 x 10 Sets *building* Log heaviest/last complex as 1×1 Metcon Power Clean Echo (Time) 3-6-9-12 Power Clean (135/95) 25-20-15-10 Cal Bike Rx+ 155/105 Cool Down 1:00 Feet Up the Wall Stretch :45/side Couch Stretch Bright Spot Power Clean Hang Power CleanRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 30 High Jump SU → DU @ Halfway Point 3 Plank Walkouts 5 Push-Up to Pike 20 Calf Pulses in Pike Position (See Coaching Notes below) 5/5 Kneeling Single Arm DB Shoulder Press Skills On a 10:00 clock.. Spend time working on inversions (Headstand Holds, Handstand Holds, Wall Walk Holds, Pike Box Around the Worlds, HS Walk, etc.) Metcon “Wall-E” (AMRAP – Rounds and Reps) AMRAP X 15 50 Double Unders 3 Wall WalksSU 1:1 Cool Down :45/Side Standing Calf Stretch :45/side Thread the Needle stretch Bright Spot Handstand Hold Handstand Walk (Distance) Strict Handstand Push-up Wall Walk Double-UndersRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 200m Jog, into: 12 PVC Pass Throughs 12 PVC Dynamic ATW 12 PVC Good Morning 12 WB Clean Banded Front Rack Stretch Empty Bar: 10 Straight Leg Deadlift 10 Elbow Rotations 8 Hang Muscle Cleans 4 Push Press + 4 Push Jerk Metcon DT Interval (Time) 5 Rounds: 15 Lateral Burpees over Bar 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Shoulder-to-Overhead * 2:00 rest between rounds* Rx+ 185/125 Cool Down 1:00 Hurdler Stretch/Side 1:00 Knees to Chest Stretch Bright Spot Deadlift Hang Power Clean Push JerkRead more

Crossfit Garage – CrossFit Cool Downs (Time) 3 Rounds 10/7 Echo Cals 20 2KB Push Press (35/20) 30/24 Cal Row 40 Alt 1KB Step Up (24/20; 35/20) Rx+ 53/35 KBRead more

Crossfit Garage – CrossFit Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunRead more