Chic’s Beach CrossFit – FIT
Death By Dumbbells
Warmup
1:00 minute jump rope
Then
5:00
20 Plank Shoulder Taps
10 DB High Pulls (light weight)
10 Bootstrappers
10 legs swings 5L 5R
10 air squats
10 Windmills (My Favorite)
Core Fit Test AMRAP 8
20 wb sit-ups
20 wb side throws
30 Russian twists
30 plank toe taps
Dumbbell Funday: For Time 4 Rounds: 24 minute time cap choose your weight don’t drop the soap.
Buy in 50 Body Weight box step ups
20 DB deadlifts
15 DB hang cleans
10 DB front squats
5 DB Push press
Cash out 50 Body weight box step ups
• 3 Burpee penalty if you put down during the set.
Rest 2 minutes
Finisher 3 Rounds for time:
12 DB alt snatches 6L/6R
10 Renegade Rows 5L/5R
8 DB pull through
6 DB lunges
4. DB burbs
2 Devils press