CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Dumbbell Thruster (5 x 10)

5 sets of 10 reps on a 2 minute clock. Focus on placement and efficient movement of the dumbbell. When you finish the thrusters, perform 25 butterfly sit ups as fast as possible, then rest the balance of the 2 minutes.

5 by 5 on 5 (5 Rounds for reps)

5 x 500 meter row, ski or .5 mile bike on 5 minutes.

Aim for consistency.

Open participants: 80-85% effort, row if possible. Stroke rate 24-26