Crossfit Garage – CrossFit Warm-up (No Measure) :45/:45 Banded Hip Distraction Into.. AMRAP X 6 5/5 Single Leg Glute Bridges :30 Groiner Stretch (per leg) 10 Sumo Squats 10 Narrow Squats Specific: 3 Sets: 4-3-2 Tempo Back Squats (2321) *First set w/ light load, second set with moderate load, last with moderate-heavy Weightlifting Paused Back Squat (4×1) @ 90-95% Metcon E2MOM Front Squat C2B (6 Rounds for reps) Every 2:00 x 6 sets: 10 Front Squats (115/75) 10 C2B Pull-Ups*barbell received from ground – Total reps as written: 120 (20 per round) Bright Spot Front Squat Chest-To-Bar Pull-ups Pull-ups Cool Down :45 Couch Stretch/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 200m Jog Into.. LINE DRILLS (25’ down w/ light jog back to the start) 25’ Ham Scoops 25’ Walking Figure-4 Stretch 25’ Quad Stretch 25’ Toy Soldier Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip Into.. 500m row -Calf Stretch Metcon Rapinoe (Time) 1 mile run 50 Wall Balls (20/14) 50 Sit-Ups 1k row 23 MIN CAPlasted tested 4/20/21 Finisher 3 Sets 1:00 Wall Sit 30 MB Russian Twists Bright Spot 1-Mile Run (Time) Max Effort 1-Mile Run Wall Balls Sit-ups 1000m Row (Time) Max Effort 1000m Row 500m Row (Time) Max Effort 500m RowRead more

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: 3 Plank Walkouts + Down Dog Stretch Minute 2: 8 Banded Good Mornings Minute 3: :40 Bike or Row Specific: Tempo Deadlift (3131) 2×5 (Building in weight) Weightlifting Deadlift (3×3 @ 65, 75, 85% of 1RM ) Metcon DL Echo Bike Interval (Time) 21-15-9 Deadlift (225/155) Cal Bike -Rest 2 minutes- 15-12-9 Deadlift (275/185) Cal Bike 18 MIN CAPScore: total time including rest period * if not enough bikes, athletes may row for Rx (specify in notes section) Cool Down 1:00 Banded Hamstring StretchRead more

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 7 10 Groiners 10 Air Squats to Medball 10 Straight Leg Sit Ups 20 Plank Shoulder Taps Skill/Strength EMOM x 15 EMOM X 15 Minute 1: 12 Weighted Sit-Up toss with Medball Minute 2: 12 MB Oblique Tosses (R side) Minute 3: 12 MB Oblique Tosses (L side) Metcon Metcon (Weight) EMOM X 12 Minute 1: 12 MB Cleans (20/14) Minute 2: 15 Wall Balls Cool Down 1:00 Couch Stretch/Side 1:00 Pigeon Pose/SideRead more

Crossfit Garage – CrossFit Jerkis Maximus (AMRAP – Reps) AMRAP 25 min Max TnG Power Clean & Push Jerk @ 60% 1RM* *every break rotate 400m Run and 15/12 Echo Cals **every 5 min do 8 front squats at loaded weight Rx+ 75% 1RM ()Read more