Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 400m Jog Into… 2 RDS 10 PVC Pass Throughs 10 PVC Around the Worlds 10 Snatch Grip DL 10 Hang Muscle Snatches 10 Sumo DL 10 Upright Rows Metcon Metcon (Time) 30 RFT w/ Partner (I go, you go) 100 m run 5 Hang Power Snatch (95/65lb)(43/29kg) 5 SDHP 35 min Cap Cool Down 1:00 Standing Calf Stretch 1:00 Hands on Wall Prisoner StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 12 Up-Downs 12 Step-Ups 12 Groiners 12 Air Squats to Medball Weightlifting Box Squat (4×3) *building Metcon WB BBJO (AMRAP – Rounds and Reps) AMRAP X 10 40 Wall Balls (20/14) 15 Burpee Box Jump Over (24/20) Bright Spot Wall BallsRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 10 Cal Row 10 PVC Around the World 5/5 Leg Swings (forward/back + side to side) 8 Jump Squats Review Split Jerk, Into.. 1×5 w/ 2 sec pause in receiving position (Light Load) 1×3 w/ 1 sec pause (Light-Moderate Load) Weightlifting Split Jerk (5×2) *building Metcon “Dark Waters” (AMRAP – Rounds and Reps) AMRAP X 10 15/12 Cal Row 10 Shoulder to Overhead (135/95) Rx+ (185/135) Bright Spot Push Press Push Jerk Cool Down 3-way banded distraction stretch (:45/direction)Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 5 100m run 5 Plank Walkouts 10 PVC Good Mornings 10 Superman PVC Pass Throughs Review Deadlift Clusters, Into.. 2-2-2 (20 sec between) 1-1-1 (20 sec between) Weightlifting Deadlift Clusters (4×3) 4 Sets: 1-1-1 (20 sec between mini sets) -Rest 2:30 between total sets-*heavier than last week Metcon “Hangman” (Time) 30 T2B 400m run 21 Deadlift (225/155) 800m run 21 Deadlift 400m run 30 T2Blast tested 9/29 Bright Spot Toes-To-Bar Deadlift Deadlift Clusters 4 Sets: 2-2-1 (20 sec between mini sets) -Rest 2:30 between total sets- Deadlift Clusters 4 Sets: 2-1-1 (20 sec between mini sets) -Rest 2:30 between total sets- 400m Run (Time) Max Effort 400m Run 800m Run (Time) Max Effort 800m Run 200m Run (Time) Cool Down 1:00 Knees to Chest StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 4 Rounds: :30 Bike (increase pace each round) :30 Groiners :30 Deadbugs :30 Bike :30 Birddogs Metcon ‘Whole Lotta Tabata’ (AMRAP – Reps) Tabata 1 (8 Rounds :20 on, :10 off) Cal Bike -Rest 1 min- Tabata 2 (8 Rounds :20 on, :10 off) Sit-Ups -Rest 1 min- Tabata 3 (8 Rounds :20 on, :10 off) Cal Bike -Rest 1 min- Tabata 4 Tabata 4 (8 Rounds :20 on, :10 off) Sit-Ups -Rest 1 min- Tabata 5 (8 Rounds :20 on, :10 off) Cal BikeScore: total reps – last tested: 12/13/21 Finisher E2MOM X 5 1/1 Turkish Get-Up 15 KB/DB Hammer Curl Bright Spot Sit-ups Turkish Get Up Cool Down 1:00 KB Quad Smash/SideRead more