Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 4 RDS 100m jog 10 PVC Pass Throughs 10 PVC Around the Worlds 10 (5/5) Split Squats Split Jerk (Building) Perform 1 rep every :90 X 10 sets Metcon (AMRAP – Rounds and Reps) AMRAP X 8 10 HSPU 10 Ab-Mat Sit-Ups 10 LungesLunges: forward or reverse Bright Spot Handstand Push-ups Sit-ups ()Read more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 6 3/3 Box Step-Ups with slow descent 8 Barbell Straight Leg Deadlift 5 Plank to Down-Dog 10 Groiners Deadlift (4×2 @ 85-90% of 1RM) Metcon (Time) 20 DL (135/95) 20 Box Jumps (24/20) -Rest 1:30- 15 Deadlift (185/125) 15 Box Jumps -Rest 1:30- 10 Deadlift (225/155) 10 Box Jumps -Rest 1:30- 5 Deadlift (275/185) 5 Box Jumps RX+ 185/125, 225/155, 275/185, 315/205 15 MIN CAP Bright Spot Box JumpsRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 400m jog Into.. AMRAP X 4 5 Push-Up to Pike 10 Samson Lunges 10 Push Press (Empty Barbell) Into.. 400m jog Skill/Strength Murph Prep EMOM X 12 Minute 1: 5 Pull-Ups Minute 2: 10 Push-Ups Minute 3: 15 Air Squats Metcon (Time) EMOM X 16 Minute 1: 8 Shoulder to Overhead (135/95) Minute 2: 8 Front Rack LungesRead more

Crossfit Garage – CrossFit View Public Whiteboard Effort x10 (AMRAP – Rounds and Reps) 40 Min AMRAP 10 Front Squat 155/115 100 Double-unders 1000m Run Rx+ 185/135Read more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up 5 rds of “The Bike is Right” Penalty 1- Sit-Ups Penalty 2- KB Deadlift Penalty 3- V-Ups Penalty 4- KB Swings Penalty 5- Burpees Skill/Strength EMOM X 12 Minute 1: :40 Suitcase Hold Minute 2: :40 Hollow Hold Minute 3: Rest Metcon (AMRAP – Rounds and Reps) AMRAP X 18 50 Jumping Jacks 20 American KB Swings 20 V-Ups :30 Plank Cool Down 1:00 Alternating between Cobra and Child’s PoseRead more