Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: :45 Bike (@ increasing pace) Minute 2: 4 Straight-Leg Barbell DL + 5 Straight Leg Sit-Ups Weightlifting Clean Grip Deadlift (5×5) build across the 5 sets Metcon Deadlift Echo Interval (Time) 35–21-14 Deadlift (185/135lbs) Calorie Bike (30-18-11 Females) Rx+ (225/155lbs) Finisher 2:00 Cooldown Bike, into… 2 Sets 12 Bird dogs 12 Deadbugs Bright Spot Deadlift Cool Down 1:00/Side Knees to Side StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 5 Slow Banded Good Morning 5 Push-Up to Pike 20 Plank Shoulder Taps 10 Single KB Deadlift Review Floor Press, into: 1×10 empty bar Weightlifting Floor Press (1×10) 15:00 to build to 10RM Floor Press Metcon KBS HRPU Wall Walk (Time) 5 Rounds: 15 Kettlebell Swings (53/35lbs) 15 Hand Release Push-Ups 3 Wall Walks Rx+ 4 Wall Walks/Round KBS Hand-Release Push-ups Wall Walk Bright Spot () Cool Down 1:00 Scorpion Stretch/SideRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 400m jog Into.. 2 Rounds :30 Banded Front Rack Stretch/Side 12 Air Squats 9 Push Press Into.. 400m run Weightlifting DBL DB Front Squat DBL DB Front Squat 3×6* *6+ on final set (Add 2 second pause if you cannot increase weight from last week) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 11 9 DB Thrusters 200m run LEVEL UP OPPORTUNITY: All runs sub 1:00 + Unbroken Thrusters (Conditioning Focus) Finisher 3 Sets :20 Hollow Hang :40 Rest (*Advanced athletes can do :30 on/:30 off) Cool Down 1:00/Side Barbell Quad SmashRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 3 RDS 25 Singles→ High Jump Single Unders→ Double Unders/Attempts 10 Box Step-Overs 10 Scap Pull-Ups 10 Kip Swings 10 Banded Lat Pulldowns Metcon Metcon (No Measure) EMOM X 30 Minute 1: 10 Up-Down Broad Jumps Minute 2: 10 DB Bent over row Minute 3: 50 Double Unders/Single Unders Cool Down 1:00/Side Banded Lat StretchRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 7 8 Up-Downs over the Bar 8 PVC Pass Throughs 8 PVC Around the Worlds 8 Muscle Cleans 8 Push Press Weightlifting E2MOM X 6 E2MOM X 6 5 DBL DB DL + 5 DBL DB Shrug +2 Snatch Metcon “Remote Serena” (Time) “Remote Serena” 3 RFT 10 Burpees 8 DB Power Clean and Jerks 10 (5/5) DB Power Snatches 10 MIN CAP Cool Down 1:00 Feet up the Wall 1:00 Thread the needle stretch/sideRead more