Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Easy Pace Bike, Into.. 2 Rounds: 10 Stationary Ham Scoops 8 Alt. Step-Ups 8 Jump Squats 5 Dead-Stop Hike Russian KBS (light), Into.. 1:00 Bike @ Moderate Pace Skills E2MOM X 5 5 Seated Box Jumps 10 Russian KB SwingsScore: heaviest set(s) of Russian KBS Metcon “Stitches” (AMRAP – Reps) EMOM X 20 Minute 1: 15/12 Cal Bike Minute 2: 15 Box Jumps (24/20)Total Reps: M: 300 F: 270 Bright Spot Russian Kettlebell Swings Box Jumps Cool Down 1:00/side Couch Stretch 1:00/side KB Calf SmashRead more

Crossfit Garage – Student Strength Weightlifting Back Squat (5×4) log last/heaviest set of 4 Shoulder Press (5×4) log last/heaviest set of 4Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 250m row 10 Bootstrapper Squats :30 Groiner/side 10 Scap Pull-Ups 2 Sets (1 with Empty Barbell, 1 w/ Light Weight): 5 Front Squats 5 Push Press 5 Thrusters Weightlifting Thruster (1×3) 15:00 to build to a heavy set of 3 Metcon Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Bright Spot 1000m Row (Time) Max Effort 1000m Row Pull-ups Cool Down 1:00 Feet Up the wall stretch 1:00 Barbell Quad Smash/SideRead more

Crossfit Garage – Student Strength Weightlifting Deadlift (5×4) log last/heaviest set of 4 Bench Press (5×4) log last/heaviest set of 4Read more

Crossfit Garage – CrossFit Warm-up (No Measure) Banded Front Rack Stretch :30/side, into: AMRAP X 5 10 Pass Throughs 10 Cossack Squats 3 Up-Downs Over PVC Empty Bar: Snatch DL x 5 Down Shrug x3 Down Shrug w/ elbows x 3 Hang Muscle Snatch x 3 2 Hang Snatch + 1 Snatch (full complex) Weightlifting 2 Hang Snatch + 1 Snatch (6×1) Every 2:30 x 6 sets Power or Squat *build across if desired Metcon ‘Serena’ (Time) 3 Rounds: 10 Bar-Facing Burpees 8 Power Clean + Jerk (135/95) 5 Squat Snatchlast tested 4/7/21 Bright Spot Hang Snatch Snatch 1 Hang Snatch + 1 Below the Knee Snatch + 1 Snatch Power Snatch Clean and Jerk Cool Down 1:00 Feet up the Wall 1:00 Hands on Wall Prison Stretch 1:00/side Pigeon StretchRead more