Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 12/10 Calorie Row 10 OH Weighted PVC Flexion 10 Banded Face Pulls 5/5 Single Arm Lat Pull-Down Review Pendlay Row, Strict Pull-ups, and Hammer Curls Skills “Pump Complex 2” Every 2:30 x 5 5 Pendlay Rows 6 Strict Pull-Ups 10 Hammer CurlsScore: Pendlay Row weight Metcon ‘Junko’ (AMRAP – Reps) AMRAP X 15 2,4,6, etc Pull-Ups Calorie Rowlast tested 9/27/21 Junko Tabei is known as the 36th person to climb Everest, becoming the first woman to summit the world’s tallest peak and the first to climb the Seven Summits Bright Spot “Pump Complex 1” Every 2:30 x 5 5 Pendlay Rows 5 Strict Pull-Ups 10 Hammer Curls Pendlay Row Strict Pull Ups Pull-ups Cool Down 1:00 Banded Lat Stretch/Side 1:00 Alternating Between Cobra/Down DogRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 200m run 10 Samson Lunges 5 WB Front Squats 5 WB Push Press 10 Spiderman Lunges – Calf Stretch – Stationary Quad Pull Skills Unilateral Leg Work 10:00 of Pistol Progressions/Pistolspick 2-3 progressions Metcon “Great Balls of Fire” (AMRAP – Rounds and Reps) AMRAP X 16 200m Wall Ball Run 20 Wall Balls (20/14) 20 WB Walking Lunge200m = 4 reps Bright Spot Pistols 200m Run (Time) Wall Balls Cool Down 1:00 Feet Up the Wall Stretch 1:00 Pigeon Stretch each sideRead more

Crossfit Garage – Student Strength Back Squat (1×8, 2×6, 2×3, 1×2) Shoulder Press (1×8, 2×6, 2×3, 1×2)Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 50 ft. Bear Crawl 10 PVC Pass Throughs 10 Muscle Cleans 6 Strict Press Weightlifting Push Press (2×8, 2×6 ) 2×8 @ 70-75% of 1RM 2×6 @ 75-80% of 1RM Metcon Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click herelast tested 12/8/21 Bright Spot Power Clean Clean and Jerk Cool Down 1:00 Hands on Wall Prison Stretch 1:00 Knees to Chest StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 :30 Bike (increase pace each go) :30 Single Unders –> DU/Attempts 10 KB Deadlift –> 10 Dead Stop Hike RKBS Review Pallof Press and Single Leg Glute Bridge Skills EMOM X 10 Minute 1: 10/10 Pallof Press Minute 2: 8/8 Single Leg Glute Bridge Metcon “Ovie” (Time) 100 Double Unders 50/40 Cal Bike 100 Russian KB Swings (70/53) 50/40 Cal Bike 100 Double UndersSU 1:1 Bright Spot Double-Unders Russian Kettlebell Swings Cool Down 1:00 Thread the Needle/Side 1:00 Standing Calf Stretch/SideRead more