This is a fun one, you are going to enjoy it, I sure did!  All you need is a single dumbbell.  I didn’t have one so I used a pillow case with 2 bags of rice.  Not quite the RX’d 50lbs but the pillow case was much tougher to grip than a kettlebell or dumbbell.  By the halfway mark I’d figured out a better way to grip it so I no longer had to re-grip mid-set but it still made my forearms burn.

If you’re going to do it, why not register for the Support Your Box online open competition in the spirit of global community.  You do not need to pay any money, but if you’d like to donate, you can designate an affiliate of choice and 100% of your registration donation will be sent to them.  Lots of CrossFit gyms are struggling right now.  If you don’t know who to send it to, I recommend our friends Lance (FeProf’s cousin) and Joanne at CrossFit Kitchener.

Three workouts will be released over three weeks with the score submission deadline on April 24th.

Warm Up
5 Rounds:

1 min Shoulder Pass Throughs
1 min OS Push Up
1 min OS Hamstring Rock

DB snatch

10 min AMRAP
10 air squats
9 DB snatches (right) @35/50#
10 push ups
9 DB snatches (left) @35/50#

DB Snatches: If you don’t have dumbbells, improvise.  I packed a pillow case with sacks of rice.  CrossFit HQ posted a video of a lady using a tin can.

Cool Down
Roll shoulders forward/backward
Tricep Stretch
Chest stretch
Wrist Stretch
Quad Stretch

Register for the Support your Box Open competition

Find out more, below: