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DB Thrusters, DB Swings, High Jumps, DB Snatches for 3/17/2020

Industrial Athletics – CrossFit

Welcome to home workouts!!!!!

This is going to be a long grueling one. We are adding the DB swing today. Very similar to a KB swing, but something a little different.

If you want to do the weighted version, but don’t have DBs, get creative. Use a backpack filled with some weight, milk jugs filled with water, rocks, etc.

Warm-up (No Measure)

Head To Toe

3 Down Dog to Instep

AMRAP 4 Min:

8 Single Leg Floor Touches (right leg)

8 Left Leg Floor Touches (left leg)

8 ct Inverted Hold/Plank Hold

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

20 DB Thrusters (double DB)

20 DB Swings (single DB)

20 High Jumps

20 Dumbbell Snatches (single DB)

Metcon (AMRAP – Rounds and Reps)

Body Weight Version:

20 Squat and Press Arms

20 Up Downs (burpee without a pushup or jump)

20 Ground Touch and High Jump