dumbbells

Freedom Fighter

3 sets NFT: 25 DU’s 10 T2B 8 kipping HSPU 3 rounds for time: 500m row 25 sit ups 20 DB push press (35/25) 15 Deadlift (205/135) Great Read on Priorities, Health and “Being Selfish” by Wes Piatt (Owner, Coast Range CrossFit, CrossFit Seminar Staff and Games Athlete) “Naturally, we are givers. Every day we wake up with […]

Danger Zone

4 sets of: Bulgarian split squat x 6 each leg Rest 30 seconds 60 meter(4 trips across gym) OH dumbbell walk Rest 90 sec 3 rounds for time: 400m run 15 DB Thrusters (50/40)

Dave Castro’s DBs

Teams of 3 A. 50 m prowler push relay *time begins when you start part B B. Divide reps as needed, run together 150 DB Box step overs (40/30)(20”) *non working partners in plank* 100 T2B *non working partners holding DBs off ground* Run 600m carrying DBs 150 DB Thrusters *non working plank holds* 100 […]