Crossfit Garage – Remote Coaching

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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