Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 10 Straight Leg Sit-Ups 20 Mtn. Climbers 10 PVC Good Mornings 10 PVC Pass Throughs Weightlifting Deadlift (1×5, 3×3) 1×5 @ 85% 3×3 @ 85% Metcon Stone Run (AMRAP – Rounds and Reps) AMRAP 16 5 Stone to Shoulder (outside only) 400m Run 70/35 Rx+ 115/70 Cool Down Thread the needle shoulder stretch (60 sec/side) Bright Spot 400m Run (Time) Max Effort 400m RunRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 :20 SU —> DU 10 Alt Step-Ups —> Jumps 5 WB Front Squat 5 WB Push Press – Calf Stretch – Banded Delt/Lat Stretch P.O.P – DU, WB, Box Jump Over Metcon Dub WB Box Over (Time) With a Partner: 400 DU 200 Wall Balls 150 Box Jump Overs (24/20) *Reps can be broken up anyway you’d like as long as it is split evenly 26 MIN CAPSU 1:1 Bright Spot Double-Unders Wall Balls Box Jump Over Cool Down 1 min/side Standing Calf Stretch 1 min Childs Pose StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) PVC Pass Throughs PVC External Rotation EMOM X 6 Minute 1: 8/8 Single DB Hammer Curl to Press Minute 2: 10 Plate Frontal Raises + 10 Plate Lateral Raises Weightlifting Push Press (1×1) 18:00 to build to new 1RM or heavy single for the day Metcon “Hang On” (AMRAP – Rounds and Reps) AMRAP X 9 10 Hang DB Clean and Jerk (50/35) 10 T2B Cool Down 1:00 Thread The Needle Stretch/Side 1:00 Cobra Stretch Bright Spot DB Hang Clean + Jerk Toes-To-BarRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds @ Increasing Intensity: 10/8 Cal Bike 10 Up-Downs 10 Scorpion Stretches 5 Push-Up to Pike 2 Rounds: :50 Bike 3 Burpee Metcon “Echo Vision” (Time) Complete 100/80 Cal Bike, every minute (including 3,2,1 go) – Complete 3 Burpees Rx+ Males hold 70+ RPM throughout on bike, Females hold 65+ RPMlast tested 3/1/22 Finisher Finisher E2MOM X 5 10/10 Single Arm DB Floor Press 15 Hollow Rocks Cool Down Immediately after WOD, Feet up the Wall Stretch/200m cooldown walkRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 :00 Easy Row – Barbell Ankle Smash (1:00/side) – Hip/Ankle Stretch – elevate foot on plate (1:00/side) – Thoracic Extension – foam roller (2:00) – Lat Roll – foam roller (10 passes/side) – Banded Lat Stretch (1:00/side) – OH DB Squat (heels elevated) 2×8 – PVC External Rotation Stretch 2×8 10 Elbow Rotations 1 x 5 Tempo Front Squats (3331) – bar Repeat with light load Weightlifting Front Squat (1×1) Metcon 2K Row – Partner (Time) 2,000m Row with a partner – Divide distance as you see fit () Cool Down 1:00 Barbell Quad Smash/Side Bright Spot 2k Row (Time) Max Effort 2k Row 500m Row (Time) Max Effort 500m RowRead more