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

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: 10 PVC Pass Throughs + 8 Samson Lunges Minute 2: 6 Cossack Squats + 10 Jump Squats Weightlifting Hang Power Clean (6×3) E2MOM x 6 *building* Metcon Hang Power Lunge Ball (AMRAP – Rounds and Reps) AMRAP X 13 12 Hang Power Cleans (95/65) 14 Front Rack Lunges 16 Wall Balls (20/14) Rx+ 115/75lunges – forward or reverse Bright Spot Front Rack Lunge Wall Balls Cool Down 1:00 Forearm Stretch 1:00 Pigeon Pose/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) T-Spine Extension (foam roller) – Quad Pull – Box/Bench Ankle Stretch, into: 2 Rounds: 150m row 10 Groiners 10 Scap Pull-Ups Specific: Tempo Front Squats (2221) 2×6 Weightlifting Front Squat (2×6, 2×4) *building* – log last/heaviest set of 4 Metcon “Jackie” (Time) For Time: 1k row 50 Thrusters (45/35) 30 Pull-Ups Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Bright Spot 1000m Row (Time) Max Effort 1000m Row Thruster Pull-ups Cool Down 1:00 Feet Up the wall stretch 1:00 Barbell Quad Smash/SideRead more

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