Warm Up
-Crossover Symmetry Activation
-3 Minutes rowing/ biking, or running
-10 reps right arm shoulder press with light dumbbell
-10 reps left arm shoulder press with light dumbbell
-10 reps both arms shoulder press with light dumbbell
-20 alternating walking lunges (10 reps per leg)
WOD
24 MIN AMRAP (As Many Rounds and Reps as Possible in 24 Min)
-20 DUMBBELL SNATCH (Alternating)
-19 DUMBBELL STEP UPS (Alternating)
Goal: 7 + Rounds
For this workout the dumbbell will start on the ground between the feet. You will pick it up with a slight bend in the knee, heels down, and a straight arm. Drive your heels into the ground as you drive your chest UP (keep the arm straight). Squeeze the cheeks and almost jump – shrug the shoulder – drive the elbow out to keep the dumbbell close and then punch up! Finish with the bicep by the ear and elbow locked! You can also use a sandbag for this, instead of dumbbells, and just do 10 reps with the bag. Keep the back flat as you put the dumbbell back down. Switch sides for each rep. (20 reps total = 10 per side).
For the step ups you will hold a dumbbell in each hand. If using the same weight for these is too heavy you may use a lighter weight or even no weight at all.
-Max height for these is 20-24″ but find a height that works for you!
-Put your whole foot on the box to step up and drive through the heel. Switch feet with every step up.