200327- “My Dumbbell, My Dearest Dumbbell”

Full Equipment and minimal equipment WOD Every 3 minutes for 5 Rounds (Holding a single DB) -10 good morning (held at chest) -10 standing ab twists (hip to hip=1 rep) -10 bent over row -10 shoulder press -10 hammer curl -10 overhead tricep extension (or push-up) (Goal is to go unbroken or close to unbroken through all movements in the 3 minute window) Then AMRAP 6 12 DB or KB swings 20 Overhead carry steps each side (switch arms once you reach 20 steps)

No equipment WOD Every 3 minutes for 5 Rounds -15 good morning -15 seated russian twist -15 plank transitions (from hands to elbows) -15 pike pushups -15 hollow rock -15 superman Then AMRAP 6 12 overhead swings (any implement) 20 Overhead carry steps each side (Switch arms once you reach 20 steps)

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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Primal athletics

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