Friday, March 18


Friday, March 18

Crossfit Garage – CrossFit

Warm-up (No Measure)

1:00 Pigeon Pose/Side, Into..

2 Rounds:

Groiner Stretch (:30/side)

10 DB Goblet Squat (w/ 1 sec pause)

10 Single DB Push Press

5 Up-Downs

Review Front Squat, Into..

2×5 (One with empty barbell, one with light load)


Front Squat (3×5)

5+ on final set


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
last tested 8/12

Bright Spot

DB Snatch

DB Thruster

Cool Down

1:00/side Couch Stretch