Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 20 Mtn. Climbers 15 Jumping Jacks 12 Straight Leg DL :15 Plank Hold Specific: E2MOM X 4 3 Deadlifts (Building) 2 Lateral Up-Downs :25 Static Hold Metcon EMOM DL Up-Down Static Sit-up (AMRAP – Rounds and Reps) EMOM X 28 Minute 1: 3 Deadlifts (Athlete’s Choice, Heavy) Minute 2: 10 Lateral Up-Downs over Bar Minute 3: :50 Static Hold Minute 4: 15 Ab-Mat Sit-Ups Rx+ 10 Lateral Burpees over the Bar Bright Spot Deadlift L-Sit Plank hold Hollow Hang Handstand Hold Sit-upsRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 3 RDS 200m Run 10 Cossack Squats 10 Behind the Neck Snatch Grip Push Press Weightlifting 1 Snatch + 1 Below the Knee Snatch + 1 Hang Snatch (5×1) E3MOM X 5*building* Metcon 400m Snatch Intervals (4 Rounds for reps) 2:30 mins on, 1:30 off x 4 sets 400m run Max Squat Snatches in time remaining (135/95)Score = total snatches Bright Spot Snatch Hang Snatch Hang Power Snatch Power Snatch 400m Run (Time) Max Effort 400m Run Cool Down 1:00 Couch Stretch/SideRead more

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) EMOM X 9 Minute 1: 10 Banded Face Pulls + :20 Hollow Hold Minute 2: 10 Push-Up to Pike Minute 3: 100m run + 5 Barbell Rows Weightlifting DBL DB/KB Bent Over Rows EMOM X 8 8 DBL DB/KB Bent Over Rows Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 21 400m run 5 DB Floor Press 10 Push-Ups 15 DB Overhead Tricep Ext Cool Down 1:00/side scorpion stretchRead more

Crossfit Garage – CrossFit Flower (AMRAP – Reps) Flower Front Squat (75/55) Rest 2 Min Flower Front Squat (95/65) Rest 2 Min Flower Front Squat (135/85) Rest 2 Min Flower Front Squat (155/125) Into Helen… Rx+ 115/135/155/185 Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups () ()Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 100m run 25 Single Unders 10 Groiners 10 Box Step-Overs – Calf Stretch Metcon Dub WB Box Over (Time) With a Partner: 400 DU 200 Wall Balls 150 Box Jump Overs (24/20) *Reps can be broken up anyway you’d like as long as it is split evenly 26 MIN CAPSU 1:1 Cool Down 1:00/Side Elevated Pigeon Stretch On Box 1:00/side Standing Calf StretchRead more