Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 200m Jog 10 Superman Lunge w/ Twist 8 Kip Swings —> 6 Big Kip Swings 4 Push-Up to Pike —> 3 Inchworm with Cobra Specific: Review HSPU and T2B + Scales Metcon Rousey Girl 2.0 (AMRAP – Rounds and Reps) AMRAP X 25 11 HSPU 11 T2B 17 Burpee Pull-Ups 400m run400m = 4 reps Bright Spot HSPU Toes-To-Bar 400m Run (Time) Max Effort 400m Run Cool Down 1:00 Banded Lat Stretch/Side :45/side Calf Stretch/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: :45 Bike or Row @ Increasing Pace Minute 2: 8 PVC Pass Throughs + 8 Snatch Grip Push Press /OHS/Power Snatch (empty bar) Empty bar: Snatch DL w/ Pause below knee x 2 Down Shrug x 3 Down Shrug w/ elbows x 3 Muscle Snatch from below knee x 3 Hang Snatch x 2 Snatch w/Pause below knee x 2 Weightlifting 1 Below the Knee Snatch + 2 Hang Snatches (6×1) E2MOM X 6 *building* Metcon Power Snatch Calorie Intervals (AMRAP – Rounds and Reps) AMRAP X 3 Max Power Snatch (115/75) -Rest 1 Minute- AMRAP X 3 Max Cals on Bike or Row -Rest 1 min- AMRAP X 3 5 Power Snatch 10/8 Cal Bike or 13/10 Cal Row Rx+ (135/95)*Score = total rounds + reps (every 3 Snatches and 5/4 Calories will count as 1 round...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) Banded Front Rack Stretch, into: AMRAP X 6 8/6 Cal Bike 6 Barbell Sumo DL 6 Upright Rows 6 Cossack Squats E2MOM X 3 Set 1: 10 Front Squats + 10 Elbow Rotations (empty bar) Set 2: 8 Front Squats (Light-Mod/ 40-50% or 3-4 RPE) Set 3: 6 Front Squats (Moderate/ 50-60% or 4-5 RPE) Weightlifting Front Squat (2×8, 2×6) Metcon Sumo DL Situp FS (AMRAP – Rounds and Reps) AMRAP X 8 20 Barbell SDHP (95/65) 20 Sit-Ups 20 Front Squats Bright Spot Sumo Deadlift High Pull Sit-ups Cool Down 1:00/Side Barbell Quad Smash 1:00 Alternating between Cobra Stretch and Childs PoseRead more

Crossfit Garage – CrossFit Warm-up (No Measure) Thoracic Extension (on foam roller), into, 2 Rounds: 10 PVC Pass Throughs 10 PVC Around the Worlds 3/3 Windshield Wipers 5 Shoulder Press (empty bar) Push Jerk : 2×5 w/ 1 Sec Pause Overhead (first with empty bar, second with light load) Weightlifting Push Jerk 18:00 to establish new 1RM Metcon Shoulder Burpees (AMRAP – Reps) EMOM X 12 Minute 1: 8 Shoulder Press (95/65) Minute 2: 12 Burpees Rx+ 15 BurpeesRx: 120 reps Rx+: 138 reps Finisher 2 Sets :30 Forearm Plank :30 Side Plank (L) :30 Side Plank (R) -Rest 1 min between sets- Bright Spot Shoulder Press Cool Down 1:00 Thread the needle stretch/sideRead more

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 7 10/8 Cal Bike 10 KB DL 10 Step-Ups 10 Tuck Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 30 60/50 Cal Bike 40 Russian KB Swings (53/35) 20 Box Jumps (24/20) 2/2 Turkish Get-Up Cool Down 1:00 Feet Up The Wall Stretch 1:00/Side KB Quad SmashRead more