Turn2CrossFit – Endurance Club
“DumbBELLS AND WHISTLES” (4 Rounds for distance)
Partners run together, one person works at a time inside, split work evenly.
10 Min AMRAP:
400m Run
40 Vertical Single DB Curls (50/35)
10 Min AMRAP:
300m Run
30 Tricep Skull Crushers on bench (Single DB) (35/20)
10 Min AMRAP:
200m Run
20 Weighted Hanging Knee Raises DB held between feet (35/20)
10 Min AMRAP:
500m Run
50 DB Bench Press (50s/35s)
Finisher:
EMOM until you finish…
1 min Plank
1 min Russian Twists 35/20
*time stops when you finish 100 Russian Twists (L+R=1)
Quick transition into next AMRAP
RX+= vested
3mi Run for Time (Time)
RX + = Vested