Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds: 1:30 Bike 10 Air Squats to WB 8/8 Long Lunge Hip Circles :30/Side Banded Lat Stretch Weightlifting Front Squat (1RM) 20 Mins to find 1RM Front Squat Metcon WB BoxJ (Time) 3 Rounds: 25 Wall Balls (20/14) 25 Box Jumps (24/20) 12 MIN CAP Bright Spot Wall Balls Box Jumps Cool Down 1:00 Couch Stretch/SideRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds: 5 Plank Walk-Outs 10 KB DL 10 Samson Lunges 10 Straight Leg Sit-Ups Review: Turkish Sit-Up Turkish Get Up Pull-up progressions Weightlifting EMOM X 12 Minute 1: 3 Turkish Sit-Up + 1 Turkish Get Up (R) Minute 2: 3 Turkish Sit-Up + 1 Turkish Get Up (L) Minute 3: 4-7 Pull-ups, Kip Swings, Ring Rows Metcon G2O Lunge Pull-up (AMRAP – Rounds and Reps) AMRAP X 10 10 Plate G2OH (45/25) 10 Plate OH Lunges 10 Pull-ups Bright Spot Turkish Get Up Pull-ups Cool Down 1:30 Alternating between Cobra Stretch and Downdog 1:00 Thread the needle stretch/side ()Read more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 6 6 Cal Row 10 Cossack Squats 20 Mountain Climbers With empty barbell: 1. Clean Grip DL x 4 2. Down Shrug x 4 3. Down Shrug w/ elbows x 4 4. Hang Muscle Clean x 4 5. Elbow Punches x 10 6. Hang Power Clean x 4 Weightlifting Hang Power Clean (8×2) Take every :90 (Building) Metcon Power Calorie (Time) 27-21-15-9 Power Clean (95/65) Calorie Row 14 MIN CAP Bright Spot Power Clean Cool Down 1:00 Downdog Hold 1:30 Hands on Wall Prison StretchRead more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up Warm-up (No Measure) “Pizza Game” 4 RDS 1:00 on, :30 off (Perform 3 Air Squats every time the abmat is dropped) Metcon Metcon (Time) For Time 1200m run 150 Double Unders 75 Air Squats 800m run 100 Double Unders 50 Air Squats 400m run 50 Double Unders 25 Air Squats 200m run 31 MIN CAP Cool Down 1:00 Feet up the wall stretch 1:00/side standing calf stretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Oh Snatch! (Time) 100 Hang Power Snatch for Time EMOM 5 Burpees + Max HPS (95/65) Rx+ 115/85 Time Cap: 28 Min ()Read more