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

Crossfit Garage – Student Strength Deadlift (1×8, 2×6, 2×3, 1×2) Bench Press (1×8, 2×6, 2×3, 1×2)Read more