Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 10 Step-Ups 10 KB Deadlift 10 Jump Squats 20 Bodyweight Russian Twists :15 Hollow Hang or Hold Weightlifting EMOM X 12 Minute 1 – 8 V-Ups Minute 2 – 8 Hollow Rocks + 8 Superman Minute 3 – :45 Double DB Front Rack HoldScore: heaviest DB used for Front Rack Hold Metcon “Huey” (AMRAP – Rounds and Reps) AMRAP X 16 30 Box Jumps (24/20) 30 Sit-Ups 100m DBL KB Front Rack Carry (53/35)100m = 2 reps Bright Spot Box Jumps Sit-ups Cool Down 1:00/Side Kettlebell Calf Smash 1:00 Cobra StretchRead 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) EMOM X 6 Minute 1: 10 PVC Pass Throughs + 5 PVC OHS Minute 2: :40 Bike (Increasing Pace) Empty Bar: Snatch DL x 5 Down Shrug x 3 Down Shrug w/ elbows x 3 High Hang Muscle Snatch x 5 High Hang Power Snatch x 3 High Hang Squat Snatch x 3 Weightlifting 1 High Hang Snatch + 1 Hang Snatch + 1 Below the Knee Snatch + 1 Snatch (6×1) 1 complex every 2:30 x 6 sets *building* Metcon “Red Light, Green Light” (Time) 25/20 Cal Bike 12 Power Snatches (75/55) -Rest 1 minute- 20/16 Cal Bike 10 Power Snatches (95/65) -Rest 1 minute- 15/12 Cal Bike 8 Power Snatches (115/75) -Rest 1 Minute- 10/8 Cal Bike 6 Power Snatches (135/95) Rx+ (95/65, 115/75, 135/95, 155/105) Bright Spot High-Hang Snatch Hang Snatch Below the Knee Snatch Snatch Squat Snatch Power Snatch...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) 250m row, into.. 3 Rounds: 8 DB Floor Press 8 DB Rows 16 Mtn Climbers, into.. 200m run – Calf Stretch Review Turkish Get-Up Skills Every 2 minutes x 4 sets 100m run + 1/1 Turkish Get UpScore: weight used Metcon “Sonic” (Time) 2 Rounds: 1000m Row 25 Hand Release Push-Ups 800m Run 25 Pull-ups Rx+ C2B Pull-ups Bright Spot Turkish Get Up Every 3:00 x 4 sets 200m run + 1/1 Turkish Get Up – rest during remaining time 100m Run (Time) 1000m Row (Time) Max Effort 1000m Row Hand-Release Push-ups 800m Run (Time) Max Effort 800m Run 400m Run (Time) Max Effort 400m Run Pull-ups Cool Down 1:00 Banded Lat Stretch/Side 1:00 Standing Calf StretchRead more

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