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)
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
scale to finish around 14 min
Ellen Scaled (Time)
3 rounds for time of:
12 burpees
18 dumbbell snatches
9 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 15-lb. DBs ♂ 25-lb. DBs
scale to finish around 14 min