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

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Lean Mean Dumbbell Machine 1 (Weight)

5 sets, 10 reps each:

DB Front Raise

DB Lateral Raise

DB Curl (Slow)

DB Tricep Kick Back

Rest 1 minute

Do these sets as a group, with the coach counting off reps. Slower is better than fast. Heavier is not better. Better is better.

Storm Prep (Time)

Five Rounds for time of:

Run 400 Meters

20 Box Step Ups

20 Butterfly Sit Ups

20 Russian Twists 20/14

20 Plank Knee to Elbows