Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 6/6 Split Squats 10 PVC Pass Throughs 10 PVC Around the Worlds 8 Push Press Weightlifting Split Jerk (1×1) 20:00 to build to new 1RM Metcon PP PJ Up-Down Climb (Time) 3 Rounds: 5 Push Press (115/75) 10 Push Jerk 15 Up-Down Over The Bar *Cash-Out: 1 Rope Climb* Rx+ 155/105last tested 11/23/21 Bright Spot Push Press Push Jerk Rope Climb Cool Down 3-way banded distraction shoulder stretch (:45/side)Read more

Crossfit Garage – Student Strength Back Squat (light focus on form) Bench Press (light focus on form)Read more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 RDS @ Increasing Pace 200m run 10/8 Cal Bike :20 Plank Hold :20 Downdog Hold w/ alternating calf stretch Turkish Get-Up Review Weightlifting Every 3:00 x 4 sets 200m run + 1/1 Turkish Get Up – rest during remaining time Metcon “Need for Speed” (6 Rounds for time) Every 4 minutes x 6 sets: 400m run 20/15 Cal Bike Rx+ 25/20 Cal Bright Spot 400m Run (Time) Max Effort 400m Run 200m Run (Time) Turkish Get Up Cool Down 1:00 KB Calf Smash/LegRead more

Crossfit Garage – Student Strength Deadlift (light focus on form) Shoulder Press (light focus on form)Read more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 8 Kip Swings 8 Samson Lunges 8 Cossack Squats Into.. 2 Rounds: 8 Clean Deadlift 8 Muscle Cleans 10 Elbow Rotations 8 Front Rack Lunges Weightlifting Deadlift (1×3, 2×2, 2×1) Metcon “Infinite Sequence” (AMRAP – Rounds and Reps) AMRAP X 10 5 Power Cleans (135/95) 10 Front Rack Lunges 15 T2B Bright Spot Power Clean Front Rack Lunge Toes-To-Bar Cool Down 1:30 Forearm Stretch 1:00 Knees to Chest StretchRead more