Crossfit Garage – CrossFit View Public Whiteboard Warm-up General: AMRAP x 7: 10 Banded Seated Rows 10 Banded Tricep Extension 5 Push-up to Pike 5/5 DB SDHP EMOM X 10 Min 1: 6 Strict Pull-Ups Min 2: 12 Push-UpsMovement Adjustments: – Strict Pull-Ups→ Banded Strict Pull-ups, Barbell Kneeling Pull-Ups, Jumping Negative Pull-Ups, Elevated Ring Rows – Push-Ups→ Barbell or Box Push-Ups, Banded Push-ups *make it challenging* Metcon (Time) 10-20-30-20-10 Burpees Alt. DB Power Snatch (50/35) 15 MIN CAPMovement Adjustments: – Burpees→ Up-downs – DB Snatches→ DB Cleans Bright Spot Strict Pull Ups Push-ups DB SnatchRead more

Crossfit Garage – CrossFit View Public Whiteboard ‘Mamba + Gigi’ (AMRAP – Rounds and Reps) AMRAP 18: 5 Ring or Bar Muscle-up 12 WB Clean + Push Press 20/14 13 Box Jumps 24/20 Cash-Out: 8 Fist BumpsScale: MU progressions/transitions, elevated feet RR, aggressive hips-to-bar (ask coach) 1 full round = 30 reps Bright Spot Muscle-ups Box Jumps ()Read more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up 3 RDS 10 Cal Row 10 PVC Pass Throughs 10 PVC Around the Worlds 10 Push Press E3MOM X 6 5 DB Push Jerks + 5 Pike Push-Ups Metcon (Weight) EMOM X 16 Min 1: 15/12 Cal Row Min 2: 10 DB Shoulder to OverheadRead more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up 2:00 Bike Into.. 3 RDS 10 Cossack Squats 10 Good Mornings 10 Up-Downs E3MOM X 4 5 DB DL + 3 DB Hang Power Cleans + 1 DB Power Clean Metcon (Time) For Time: 40 DB Deadlifts 30 DB Power Cleans 20 DB Facing Burpees 20 DB DL 15 DB Power Cleans 10 DB Facing Burpees 13 MIN CAPRead more

Crossfit Garage – CrossFit View Public Whiteboard Tip Your Server (AMRAP – Rounds and Reps) AMRAP 24 150 Double-under Buy-in 12 Alt OH Plate Lunges (25/10) 9 Strict CHIN-ups 6 Cleans (155/115) Rx+ 45/25 Plate; 185/145 Cleans ()Read more