Power Hour at the Harris Y

(Equipment: 1 Heavy Dumbbell, Mat for abs)

WARM-UP:

4 Rounds -

• 30 sec. x Mtn. Climb
• 5 x Burpee

100M DB SPRINTS: 

10 Rounds -

• 100m DB Sprint (1 DB centered chest-high)
• 10 x Single-Arm Snatch (switch arms ea. round - all R arm round 1; all L arm round 2; etc)
• 10 x Single-Arm DB Push-Up to Row (switch arms ea. round - DB in R hand all round 1; in L all round 2; etc)
• 30 sec. x REST

PARTNER FIELD DRILLS: (~30m distance)

3 x Rounds -

• Partner 1: Wheel Barrow there (mod: bear crawl or side plank walk on your own)
• Partner 2: Wheel Barrow back
• Together: 20 x Full CrossFit Sit-Up (on back, knees bent, feet flat on the floor, hands over head (fingers touching floor): throw arms out in front and sit all the way up, fingers finish at ankles)

5 min. AMRAP (alternating partners; rest while partner works)

• Run Bkwds. there - drop to quick Plank (challenge: 1 Burpee) on the line - Sprint Fwd. back

INDOOR ABS:

2 Rounds -

• 30 sec. x Seated Bicycle Crunch
• 30 sec. x Traditional Bicycle Crunch
• 30 sec. x Straight Leg Bicycle Crunch