WOD

Crossfit Garage – CrossFit Warm-up (No Measure) Ankle Stretch on Box Pigeon on Box, into: AMRAP X 7 10 Cal Row :20 Push-up to Pike 10 Step-Ups —> 10 Jumps Metcon “The Devil Wears Rogue” (AMRAP – Rounds and Reps) AMRAP X 8 15 Cal Row 15 Burpees 15 Box Jumps (24/20) *Rest 1:00* AMRAP X 8 15 Cal Row 15 Burpees 15 Box Jumps *Rest 1:00* AMRAP X 8 15 Cal Row 15 Burpees 15 Box Jumps (Pick up where you left off. Score is total rounds + reps) Cool Down 1:00 Feet up the wall stretch :30/side standing calf stretch Bright Spot Box Jumps
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Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 3 RDS 10 up-downs 10 Superman PVC Pass Throughs 10 Samson Lunges 10 (5/5) T-Spine Rotations Weightlifting Skill/Strength EMOM X 8 Minute 1: 6 Front Rack Lunges (Building) Minute 2: 10 Kip Swings→ 8 Kipping Knee Raises→ 7 Toes to Something→ 6 Toes 2 Bar Metcon “Marge and Homer” (AMRAP – Rounds and Reps) AMRAP X 22 W/ Partner 30 T2B 40 Front Rack Lunge (135/95lb)(61/43kg) 50 Wall Ball (20/14lb)(9/6kg) Cool Down 1:00 Pigeon Pose/Side 1:00 Cobra Stretch
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Crossfit Garage – CrossFit Warm-up (No Measure) 200m jog – Calf Stretch – Open Door Stretch, into: AMRAP x 6 5/5 Leg Swings 12 Banded Tricep Ext. 12 Plank Shoulder Taps Review Floor Press + Ring Dip Weightlifting “Chest and Tris” Every 3:00 x 5 Sets: 12 Floor Press + 6 Ring Dips*building on FP – log last/heaviest set of 12 Metcon Bizarro Jackie (Time) 800m run 50 Thrusters (45/35) 30 HSPU Cool Down 1:00/side Thread the Needle Stretch Bright Spot 800m Run (Time) Max Effort 800m Run Thruster HSPU Floor Press Ring Dips Dips
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Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 20 Mountain Climbers Spiderman Lunge :30/side 10 Thoracic Extensions 5 (Slow) Narrow Squats 5 DB Goblet Squat + Press Review OHS Weightlifting Overhead Squat (4×8) focus: technique – build across if comfortable Metcon Dumbbell Snatch Ladder (AMRAP – Reps) DB Snatch Ladder (alternating) 15/10 lbs x 40 reps 25/15 lbs x 35 reps 35/20 lbs x 30 45/30 lbs x 25 55/40 lbs x 20 65/50 lbs x 15 10:00 cap Score is total reps completed (165) Cool Down 1:00 Scorpion Stretch/Side 1:00 Thread the Needle Stretch Bright Spot Dumbbell Snatch
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Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 7/5 Cal Bike (Increasing Pace) 10 PVC Pass Throughs 10/10 Leg Swings 10 Air Squats → 10 Jump Squats 10 Cossack Squats Empty Bar: 5 Good Mornings 10 Elbow Rotations 5 Clean Grip DL 3 Down + Shrug 3 Down + Shrug w/ Elbows 3 Hang Muscle Clean 3 Front Squat 1 Power Clean + 1 Squat Clean Weightlifting 1 Power Clean + 1 Squat Clean Every :90 x 10 Sets *building* Log heaviest/last complex as 1×1 Metcon Power Clean Echo (Time) 3-6-9-12 Power Clean (135/95) 25-20-15-10 Cal Bike Rx+ 155/105 Cool Down 1:00 Feet Up the Wall Stretch :45/side Couch Stretch Bright Spot Power Clean Hang Power Clean
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