Crossfit Garage – CrossFit General Warm-up (No Measure) 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups Skill Work (Checkmark) Pre-workout: Accumulate: 40 alternating handstand shoulder taps 240416 (Time) – RX – 3 rounds for time with a partner: 40 toes-to-bars 12 wall walks – One athlete works at a time. Athletes may alternate as they see fit. – INTERMEDIATE – 3 rounds for time with a partner: 24 knees-to-armpits 8 wall walks – One athlete works at a time. Athletes may alternate as they see fit. – BEGINNER – 3 rounds for time with a partner: 24 hanging knee raises 8 inch worms – One athlete works at a time. Athletes may alternate as they see fit. Stretching (No Measure) Accumulate: 1:00 banded shoulder stretch/side – AT-HOME – (Time) 3 rounds for...Read more

Crossfit Garage – CrossFit Skill Work (Checkmark) Pre-workout: Accumulate: 40 alternating handstand shoulder taps Partner T2B & WW (Time) – RX – 3 rounds for time with a partner: 40 toes-to-bars 12 wall walks – One athlete works at a time. Athletes may alternate as they see fit. 17 minute time-cap Intended Stimulus: -15:00 -T2B in sets of 5 or more -Continuous WWs Tabata Abs (No Measure) 20 seconds on/10 seconds off 8 minutes: Hanging L-Sit WB Situps Hollow Hold Forearm Plank Hold Stretching (No Measure) Accumulate: 1:00 banded shoulder stretch/sideRead more

Crossfit Garage – CrossFit Skill Work (Checkmark) Pre-workout: Accumulate: 40 alternating handstand shoulder taps Partner T2B & WW (Time) – RX – 3 rounds for time with a partner: 40 toes-to-bars 12 wall walks – One athlete works at a time. Athletes may alternate as they see fit. 17 minute time-cap Intended Stimulus: -15:00 -T2B in sets of 5 or more -Continuous WWs Tabata Abs (No Measure) 20 seconds on/10 seconds off 8 minutes: Hanging L-Sit WB Situps Hollow Hold Forearm Plank Hold Stretching (No Measure) Accumulate: 1:00 banded shoulder stretch/sideRead more

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 round: Each drill 25 feet down and back: Jog High knee karaoke Knee to chest Lunge with a torso twist High knees Butt kickers 240415 (Time) – RX – 5 rounds for time with a partner: 400-m run 40 alternating single-leg squats – Run together and break up the squats as needed. – INTERMEDIATE – 5 rounds for time with a partner: 400-m run 20 alternating single-leg squats to target (20 in) – Run together and break up the squats as needed. – BEGINNER – 5 rounds for time with a partner: 200-m run 20 air squats – Run together and break up the squats as needed. Stretching (No Measure) 1 set: 1:00 foam roll quads 1:00 couch stretch/side – AT-HOME – (Time) 5 rounds for time with a partner: 400-meter run 40 alternating single-leg squats – Run together and break...Read more

Crossfit Garage – CrossFit Partner Run/Pistol (Time) – RX – 5 rounds for time with a partner: 400-m run 40 alternating single-leg squats – Run together and break up the squats as needed. 22 minute time-cap Intended Stimulus: -20:00 -Runs in 2:00 or less -Pistols/variation complete in 2:00 or less Back Squat (EMOM 15: 2 back squats) -Time permitting get in at least 10 rounds -Begin your first set around 60% of your best squat -Increase the loading across as many sets as possible, however, do not build to a max Stretching 041524 (Checkmark) 1 set: 1:00 foam roll quads 1:00 couch stretch/sideRead more