Thursday, August 12

10
Aug

Thursday, August 12

Crossfit Garage – CrossFit

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Warm-up

1:00 Pigeon Pose/Side

2 Rounds:

10 Slow Groiners

10 DB Goblet Squat (w/ 1 sec pause)

5/5 Single DB Push Press

3 Burpees

Specific:

2 SETS

5 Pause Front Squats (3 Sec Pause) + 10 Elbow Punches

(One with Empty Barbell, One with light load)

Weightlifting

Front Squat (4×4)

@80-85% of 1RM

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

Bright Spot

DB Power Snatch

DB Thruster