Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 7 25 ft. Bear Crawl 10 Kip Swings 10 KB DL 10 KB Upright Rows Skill/Strength EMOM X 12 Minute 1: 250m row Minute 2: 15 American KB Swings Minute 3: Rest Metcon (AMRAP – Rounds and Reps) AMRAP X 12 500m row 20 T2B 20 KB SDHP 3 Wall Walks Rx+ 50 ft. HS Walk for Wall Walks– use single KB for SDHP – 500m row = 5 reps (1 rep per 100m) – HS Walk = 3 reps total Bright Spot KBS 500m Row (Time) Max Effort 500m Row Toes-To-Bar Sumo Deadlift High Pull Handstand Walk Cool Down 1:00/Side Banded Lat Stretch 2:00 Alternating between Cobra and Childs PoseRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 6 100m run 8 Hang Muscle Cleans 8 Elbow Punches 8 Front Squats 2 Wall Walks Specific: 2 RDS (1 w/ empty barbell, 1 w/ Light-Moderate Load) 3 Deadlifts 3 Hang Muscle Cleans 3 Hang Power Cleans 3 Hang Squat Cleans Skill/Strength Hang Clean (1×3) 15 mins to build to a heavy set of 3 Metcon (AMRAP – Reps) Every 5 minutes for 4 sets: 200m run 15 HSPU 5 Squat Cleans (185/125)200m Run = 4 reps total (1 rep per 50m) *If all work completed: 96 reps Bright Spot Hang Power Clean Power Clean Clean 200m Run (Time) Handstand Push-ups Cool Down 1:00 Thread the needle stretch/sideRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds: :30 Bike (Inc. pace each round) :30 Groiners :30 Deadbugs :30 Bike :30 Birddogs ‘Whole Lotta Tabata’ (AMRAP – Reps) Tabata 1 (8 Rounds :20 on, :10 off) Cal Bike -Rest 1 min- Tabata 2 (8 Rounds :20 on, :10 off) Sit-Ups -Rest 1 min- Tabata 3 (8 Rounds :20 on, :10 off) Cal Bike -Rest 1 min- Tabata 4 Tabata 4 (8 Rounds :20 on, :10 off) Sit-Ups -Rest 1 min- Tabata 5 (8 Rounds :20 on, :10 off) Cal Bike*Score is total reps Accessory Work E2MOM X 5 1/1 Turkish Get-Up 15 KB Hammer Curl Bright Spot Sit-ups Cool Down 1:00 KB Quad Smash/SideRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 400m jog Into.. EMOM X 6 Minute 1: 5 Plank Walkouts + 5 Up-downs Minute 2: 10 Barbell Good Mornings + 5 Up-downs Deadlift (4×1 @ 90-95% of 1RM) DL Burp Run (Time) 5 Rounds: 3 Deadlifts (275/185) 9 Burpees to Plate 200m run *Rest :45 between sets* Rx+ 12 Burpees to Plate 15 MIN CAP Bright Spot 200m Run (Time) Cool Down 1:00 Banded Hamstring Stretch/SideRead more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up (No Measure) AMRAP X 8 200m run 20 Plank Shoulder Taps 8/8 Single Arm Russian KB Swing 8 Bootstrapper Squats Skill / Strength Murph Prep EMOM X 15 Minute 1: 5 Pull-Ups Minute 2: 10 Push-Ups Minute 3: 15 Air Squats Metcon (Time) EMOM X 12 Minute 1: 12 Plate Ground to Overhead + OH Hold Until :50 Mark Minute 2: 12 Double KB Swing (35/26) + KB Front Rack Hold Until :50 MarkRead more