Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 25 Single Unders —> Double Unders 10 PVC Pass Throughs 10 PVC Around the Worlds 5 PVC OH Squats :20 Low Squat Hold/ Ankle Stretch Empty Bar: 3-5 reps Snatch DL Down Shrug Down Shrug w/ elbows Muscle Snatch OH Squat Hang Squat Snatch Squat Snatch Weightlifting Snatch (1×1) 20:00 to build to 1RM Metcon Power Double (Time) 30-20-10 Power Snatch (75/55) 100-75-50 Double UndersSU 1:1 Bright Spot Power Snatch Double-Unders Cool Down 1:00 Forearm Stretch (:30 Knuckles down, :30 Palms down) 1:00 Hands on Wall Prison StretchRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 7 25 Single Unders/Double Unders 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC OH Squats 10 Cossack Squats Weightlifting Snatch (1×1) 20 MINS TO BUILD TO 1RM SNATCH Metcon Metcon (Time) For Time: 30-20-10 Power Snatch (75/55lbs)(34/25kg) 100-75-50 Double Unders 11 MIN CAP Cool Down 1:00 Forearm Stretch (:30 Knuckles down, :30 Palms down) 1:00 Hands on Wall Prison StretchRead more

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 7 10/8 Cal Bike 5 Plank Walkouts 10 Banded Good Mornings Weightlifting Good Mornings (3×10 ) @ Moderate Weight Metcon Metcon (Weight) EMOM X 8 6/4 Cal Bike + 1 DL (255/165bs) (116/75kg) -Rest 2 min- EMOM X 8 6/4 Cal Bike + 1 Deadlift (275/185lbs) (125/84kg) LEVEL UP OPPORTUNITY: 275/185, 315/225 (Strength Focus) Cool Down 3-way Banded Hamstring Stretch (:45/side)Read more

Crossfit Garage – CrossFit 10’s That Never End (AMRAP – Rounds and Reps) 28 Min AMRAP 10 Bench Press (135/85) 10 2KB Front Rack Squats (35/20) 10 2KB Box Step-ups (35/20) 10 Echo CalsRead more

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 3 RDS 200m Jog 25 Single Unders→ High Jump Single Unders→ Double Unders/:30 Attempts 10 KB Deadlift 10 Jumping Pull-Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 32 W/ Partner 200 Double Unders 50 American KB Swings (53/35lbs) (24/16kg) 20 Burpee Pull-Ups LEVEL UP OPPORTUNITY: Burpee Bar Muscle Up (Gymnastic Focus) Cool Down 1:00/Side Thread the Needle stretchRead more