Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 3 RDS 10 up-downs 20 Mtn. Climbers 10 PVC Pass Throughs 8 Good Mornings 8 Muscle Cleans 8 Strict Press Weightlifting Every 3:00 x 6 Every 3:00 x 6 10 DB Push Press + 5 Pike HSPU Metcon DB DT (Time) “DB DT” 5 RFT 12 DB/KB Deadlift 9 Hang DB/KB Power Cleans 6 DB/KB Shoulder to Overhead 12 MIN CAP Cool Down :45/Side Barbell Forearm Smash :45/side Thread the needle stretchRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 5 RDS of “Rowling” (200m) RD 1 Penalty-Samson Lunges RD 2 Penalty-Up-Downs RD 3 Penalty-Reverse Lunges RD 4 Penalty- Straight Leg Sit-Ups RD 5 Penalty-Burpees Weightlifting DB/KB Front Rack Reverse Lunges (3×12 (6/leg)) DB/KB Front Rack Reverse Lunges 3×12 (6/leg) Metcon Metcon (Time) 7 RFT 4 Burpees 17 Sit-Ups Cash Out: 76 Up-Downs 20 MIN CAP Cool Down 1:30 Alternating between Cobra and Child’s Pose 1:00 Pigeon Pose/SideRead more

Crossfit Garage – CrossFit Best Day Ever (Time) 3 Rounds 7 Power Cleans 165/125 19 Wall-Balls (20/14) 74 Double-unders or 100 SU’s 400m Run Rx+ 205/185Read more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 6 10 KB DL 10 Banded Good Mornings 5 Burpees 5 Plank Walk Outs Gymnastics EMOM X 10 EMOM X 10 Minute 1,2, and 3: 2 Wall Walks Minute 4,5: 6 Pike HSPU Minute 6,7: :30 HS Hold, Headstand Hold, or Steep Pike Hold Minute 8,9, and 10: 3-6 Negative HSPU or Pike HSPU Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 4 5 HSPU or DB Push Press 10 American KB Swing (53/35) -Rest 1 minute- REPEAT! Score=Total Rounds + Reps LEVEL UP OPPORTUNITY: Strict HSPU (Gymnastic Focus) Finisher 3 SETS FOR QUALITY 15 Banded Face Pulls 10 DB/Plate Frontal Raises 10 DB/Plate Lateral Raises Cool Down 3-way banded shoulder distraction stretch (:45/direction)Read more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 400m Jog Into… 2 RDS 10 PVC Pass Throughs 10 Up-Downs 10 Step-Ups 10 PVC Around the Worlds 10 Push-Up to Pike 10 Box Jumps/Step-Ups Metcon “Remote Dwight and Michael” (Time) 15 RFT 5 Burpees 5 Tuck Jumps 5 Push-Ups -Rest :30 between rds.- 30 min cap Cool Down 1:00 Scorpion Stretch/Side 1:00 Standing Calf Stretch/SideRead more