Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 World’s Greatest Stretch/side 1:00 Pigeon Pose/side, into.. 10 Strict Press 10 Boot Strappers (slow) 10 Scap Pull-ps 10 Air Squats (2-sec pause at bottom) Weightlifting Box Squat real (4×2) *building across Metcon “The Meat Grinder” (Time) 50/40 Cal Bike 25 Thrusters (95/65) 50 Pull-ups 25 Thrusters 50/40 Cal Bike Rx+ C2B Pull-upsLEVEL UP OPPORTUNITY: C2B Pull-Ups (Gymnastics Focused) Bright Spot Thruster Pull-ups Chest-To-Bar Pull-ups Back Squat Cool Down 1:00 Quad Smash/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 25 High Jump Single Unders→ Double Unders (Switch at Halfway) 8 Pass Throughs with Jump Rope 8 Straight Leg Sit-Up 8 Push-Up to Pike – Calf Stretch Metcon “To the Max” (AMRAP – Reps) EMOM X 24 Minute 1: :45 Max Double-Unders Minute 2: :45 Max Sit-Ups Minute 3: :45 Max Push-Ups Score = Total Reps of DU + Sit-ups + Push-UpsSU 1:1 (scaled) Finisher ACCESSORY 4 Rounds for Quality 12/12 side plank hip taps 15 DB Hammer Curls 20 Banded Tricep Ext -Rest 1 minute between sets- Bright Spot Double-Unders Sit-ups Push-ups Cool Down 1:00 Scorpion Stretch/Side 1:00 Calf Stretch/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 9 Minute 1: :45 Row (increase pace each minute) Minute 2: :45 PVC Pass Throughs Minute 3: 3 Shoulder Press – 3 Push Press – 3 Push Jerk Weightlifting Split Jerk (5×1) Metcon “Up Stream” (AMRAP – Rounds and Reps) AMRAP X 12 2 Shoulder to OH (155/105) 2 Cal Row *Reps increase by 2 each round*last tested 1/31 – bar received from the ground Bright Spot Push Jerk Push Press Cool Down 3-way banded distraction shoulder stretch (:45/side)Read more

Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Bike 1:00 Pigeon/side, into: 2 Rounds: 10 Cossack Squats 5/5 BW or KB Single Leg Deadlift 10 Good Mornings 5 Tempo DL (3030) w/ Light Load 3 Tempo DL (2020) w/ Light-Moderate Weightlifting Deadlift (1×2) 20:00 to build to 2RM Metcon “Trifecta” (Time) 40 Deadlift (135/95) 30 Power Cleans 20 Bar Facing Burpees 20 Deadlift 15 Power Cleans 10 Bar Facing Burpees Bright Spot Power Clean Cool Down 1:00/side Banded Hamstring StretchRead more

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 8 200m jog 5/5 Single Arm KB Deadlift 5/5 Single Arm KB Upright Row 5/5 Single Arm Banded Row Weightlifting EMOM X 10 EMOM X 10 Minute 1: 8/8 Pallof Press Minute 2: 8/8 Single Arm KB Swing Metcon “Hush” (AMRAP – Rounds and Reps) AMRAP X 12 50 Up-Downs 50 Russian KB Swings (53/35lb) (24/16kg)LEVEL UP OPPORTUNITY: Burpees for Up-Downs (Conditioning Focus) Finisher E2MOM X 3 12 DB Floor Press 10/10 Plank DB Pull Throughs Cool Down 1:30 Alternating between Cobra and Childs PoseRead more