Crossfit Garage – CrossFit Warm-up (No Measure) Wrist/Forearm Stretch, into: 2 Rounds: 10 Goblet Squats (light KB) 5 Plank Walk-Outs 10 Groiners 5 Bootstrapper Squats 2×5 1-1/4 Front Squats (1 set empty bar, 1 set light weight) Weightlifting Front Squat (2×4, 2×3) *building* Metcon DB Front Squat Burp Pull (AMRAP – Rounds and Reps) AMRAP X 13 20 Double DB Front Squats (50/35) 10 Burpee Pull-Ups Rx+ Burpee Bar Muscle-Ups Bright Spot Double DB Front Squat Pull-ups Cool Down 1:00 Couch Stretch/SideRead more

Crossfit Garage – CrossFit Island Boys (Time) 1,000/800m Row 30ft 2DB Walking Lunge (35/20) 40 Alt Box Step-ups (24/20) 30ft 2DB Walking Lunge (35/20) 2 minute Wheel hold (plate 25/15) 30ft 2DB Walking Lunge (35/20) 40 Alt Box Step-ups (24/20) 30ft 2DB Walking Lunge (35/20) 1,000/800m Row Rx+ DB 50/35; Wheel 35/25Read more

Crossfit Garage – CrossFit Warm-up Metcon Metcon (Weight) EMOM X 28 Minute 1: 3 Deadlifts (Athlete’s Choice, Heavy) Minute 2: 10 Lateral Burpees over Bar Minute 3: :50 Static Hold Minute 4: 15 Ab-Mat Sit-Ups LEVEL UP OPPORTUNITY: 15 Lateral Burpees over the Bar (Conditioning Focus) Cool Down 1:00/side Knees to Side Lumbar StretchRead more

Crossfit Garage – CrossFit Metcon Pre-Turkey Week Saturday Fun (Time) 21-15-9-15-21 Alternating Dumbbell Snatches (50/35) Push-ups Goblet Squats Sit-ups HSPU -500m row between rounds Rx+: GHD sit-ups Cool Down :45 second Thread the needle stretch/sideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 25 High Jump Single Unders 10 Tuck Ups 10 Scap Pull-Ups 10 Kip Swings 10 Banded Lat Pulldowns Gymnastics EMOM x 12 Minute 1: 4-6 Strict Pull-Ups/Weighted Pull-Ups Minute 2: 8-12 Strict Knees to Elbows/Strict Knee Raises () Metcon K2E Doubles (AMRAP – Rounds and Reps) AMRAP X 8 11 Knees to Elbows 22 Double Unders Rx+ Unbroken Knees to Elbows and DU’sSU 1:1 Finisher 3 SETS FOR QUALITY 15 Banded Face Pulls 10 DB/Plate Frontal Raises 10 DB/Plate Lateral Raises Bright Spot Strict Knees to Elbow Knees To Elbow Double-UndersRead more