Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 8 PVC Pass Thrus into Squat 8 PVC ATW 8 Up-down DB DL 8 Single DB Strict Press (per arm) Push Jerk Review: 3 Reps of Each: Jump and land with hands at the side Jump and land with hands in front rack Jump, punch, and land Push jerk (Empty Barbell/PVC pipe) Weightlifting Push Jerk (6×3) E2MOM X 6 (Building) Metcon WW Up-Down DB Clean (AMRAP – Reps) AMRAP X 12 1,2,3,4, etc Wall Walks 2,4,6,8, etc Up-Down DB Power Clean (50/35) Bright Spot Wall Walk Dumbbell Clean Cool Down 1:00/side Thread the Needle stretch 1:00/side Scorpion Stretch ()Read more

Crossfit Garage – CrossFit Warm-up (No Measure) 3 Rounds: 10 Scap Pull-ups/Kip Swings/Big Kip Swings 10 Straight Leg Sit-up 5 Barbell Good Mornings Specific: 2 sets (building) 5 Tempo Deadlift (3331) Weightlifting Deadlift (3RM) 20:00 to build to 3RM Metcon AMRAP T2B DL (AMRAP – Rounds and Reps) AMRAP X 9 10 T2B 15 Deadlift (185/125) Rx+ 15 T2B Bright Spot Toes-To-Bar Cool Down 1:00/Side Barbell Forearm Smash 1:00 Knees to Side Lumbar Stretch/SideRead more

Crossfit Garage – CrossFit Multiples (Time) 2 Rounds For time 21 Alt DB Power Snatch (50/35) 15/12 Cal Row 9 Pull-up 15 Alt DB Power Snatch (50/35) 9/6 Cal Row 6 C2B 9 Alt DB Power Snatch (50/35) 6/3 Cal Row 3 BMU or RMU —- 150 DU cash outRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 5 RDS of “Rowling” RD 1 Penalty-Up-downs RD 2 Penalty-Mountain Climbers RD 3 Penalty-Step-Ups RD 4 Penalty-V-Ups RD 5 Penalty-Box Jumps/Step-Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 30 800m run 20 Hollow Rocks 20 Superman 20 Tuck Jumps Cool Down 1:30 Feet Up the Wall Stretch 1:30 Alternating between Cobra Stretch and DowndogRead more

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 8 200m Jog 10 Clean Grip DL 10 Hang Muscle Clean 10 Front Squats 10 Push Press Metcon Metcon (Time) 16 RFT w/ Partner I Go, You Go 200m run 4 Hang Power Cleans (115/75) 2 Thrusters 32 MIN CAP Cool Down 1:00 Calf Stretch/SideRead more