Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 3 RDS 10 Goblet Squats 10 Single DB Strict Press 10 Step-Ups Weightlifting 5 DB Front Squats + 2 DB Jerks E2MOM X 6 5 DB Front Squats + 2 DB Jerks Metcon Metcon (Time) 3 RFT 20 DBL DB Lunges 16 DB Hang Clean and Jerk 12 V-Ups 13 MIN CAP Cool Down 1:00 Forearm Stretch (:30/direction) 1:00 Elevated Pigeon Pose/Side on BoxRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) GENERAL Into.. LINE DRILLS (25’ down w/ light jog back to the start) 25’ Walking Knee Hug 25’ Walking Figure-4 Stretch 25’ Quad Stretch 25’ Toy Soldier Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip 25’ Karaoke (R) 25’ Karaoke (L) Into.. 400m Jog400m Jog Metcon Metcon (Time) 5 RFT 400m run 65 Double Unders 20 MIN CAP LEVEL UP OPPORTUNITY: All runs sub 1:50 (Conditioning Focus) Finisher 3 RDS For Quality 10/10 Single Leg Glute Bridge 20 Deadbugs 20 Bird dogs Cool Down 1:00/side KB Calf SmashRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) EMOM X 8 Minute 1: :50 Rowing Minute 2: 10 Air Squats + 8 Groiners Weightlifting Goblet Squat Clusters Goblet Squat Clusters 4 Total Sets 6-5-4 (20 sec between mini sets) -Rest 2:00 between total sets- Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 9 12 Up-Downs 12 Single DB Thruster (Light) Cool Down 1:00 Couch Stretch/SideRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 8 30 Jumping Jacks 12 Banded Tricep Ext. 12 Banded Good Mornings 12 Step-Ups Weightlifting EMOM X 10 EMOM X 10 Minute 1: 8/8 Pallof Press Minute 2: 6/6 Single Leg KB/DB DL Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 12 20 Push-Ups 20 Tuck Jumps Cool Down 1:00 Scorpion Stretch/Side 1:00 Elevated Pigeon/Side 1:00 Standing Calf Stretch/SideRead more

Crossfit Garage – CrossFit Jump-9-MAX (AMRAP – Reps) 6 Rounds (2:30 on/2:30 off) 50 DU’s or 75 SU’s 9 GHD or 15 Sit-ups… Max Front Squat (155/115) Rd 1 Max Push Press (135/85) Rd 2 Max Thruster (115/65) Rd 3 Max Hang Power Clean (135/85) Rd 4 Max Power Clean (155/115) Rd 5 Max Deadlift (245/165) Rd 6Score is MAX Reps TotalRead more