Crossfit Garage – CrossFit Warm-up 10 Wrist Rotations Clockwise 10 Wrist Rotations Counterclockwise, Into… 3:00 Row (Increase pace every minute) Into… AMRAP X 6 8 Groiners 8 Front Squats 8 Push Press 8 Kip Swings 8 Banded Straight Arm Lat Pulldowns EMOM X 9 Minute 1: 8 Pull-ups/Jumping Pull-Ups→ 6 C2B/Pull-Ups → 2 Muscle Ups/C2B Minute 2: 30 High Jump Singles (1 Rounds)→ 30 Double Unders/Double Under Attempts (2 Rounds) Minute 3: 8 Thrusters (Weight 1) → 6 Thrusters (Weight 2) → 4 Thrusters (Weight 3) CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85 lb M: 95 lb, then 115 lb, then 135 lbTo learn more about CrossFit Games Open...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 10/8 Cal Bike/Row 10 Groiners 10 Single KB DL 10 Glute Bridges (2 sec hold @ top) Metcon EMOM RKBS Echo (Weight) EMOM X 30 Minute 1: :50 Max Russian KB Swings(53/35lbs) (24/16kg) Minute 2: :50 Bike Minute 3: Walking Rest – add RKBS total reps in notes Bright Spot Russian Kettlebell Swings Cool Down 1:00/Side Thread the Needle Stretch 1:00/side Couch Stretch 1:00 Seated butterfly stretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) Quad Pull on Rig Squat Hold (Ankle/Hip Stretch), Into: AMRAP 7 4 Box Step Over 4/4 Single DB SDHP 6 reps 90/90 Hip Rotations 8 Birddogs Weightlifting DBL DB Alternating Box Step-Up (3×12) – may build across the 3 sets24/20″ box height Metcon DB Box Over Jump Snatch (AMRAP – Rounds and Reps) AMRAP X 10 10 Single DB Box Step Over (50/35) (24/20) 10 Box Jump Overs 10 Alt. DB Snatches Finisher E2MOM X 3 20 Plank DB Pull Throughs Bright Spot Box Jump Over DB Snatch Cool Down 1:00/Side Pigeon Pose 1:00/side Standing Calf StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 10 Plank Shoulder Taps 10 PVC Pass Throughs 10 PVC Around the Worlds 30 Lateral Hops over PVC Weightlifting Shoulder Press (1×1) 15 Mins to build to 1RM Metcon ‘Neddy Lou’ (Time) 2 Rounds: 27 Lateral Burpees over the Bar 21 Clusters (95/65)last tested 4/27 Bright Spot Cluster Cool Down 1:00 Couch Stretch/Side 1:00/Side Thread the needle stretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 9 15/12 Calorie Row 10 Superman PVC Pass Throughs 10 Scap Pull-Ups 10 Banded Lat Pull Downs 1 Round: 5 Small, Tight Kip Swings 5 Bigger Kip Swings 5 Kip Swings w/ Hip Pop 5 Kipping Pull-Ups or Jumping Negative Pull-Ups Metcon ‘Junko’ (AMRAP – Reps) AMRAP X 15 2,4,6, etc Pull-Ups Calorie Row* last tested 4/30 and 9/27 Finisher EMOM X 12 Minute 1: 10 Tuck-Ups on Rower Minute 2: 12 Push-Ups Minute 3: 15 Hollow Rocks Bright Spot Pull-ups Cool Down 1:00 Banded Lat Stretch/Side 2:00 Alternating Between Cobra/Down DogRead more