Crossfit Garage – Remote Coaching
Warm-up
Warm-up (No Measure)
1:00 Pigeon Pose/Side
Into..
3 RDS
10 Slow Groiners
10 DB Goblet Squat (w/ 1 sec pause)
10 Single DB Push Press
5 Burpees
Weightlifting
DB Front Squat
4×6
DB Front Squats (Heavier than last week or add 1 sec pause at bottom)
Metcon
Ellen (Time)
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
Cool Down
1:00/side Banded Shoulder Distraction