23/08/2025
This evening's CrossFit session 🏋️♀️✅
Give it a go ➡️➡️
Minimal kit (2 dumbells) + some floor space + 60 mins (incl warm up/cool down) = serious bang for your buck 💥
Whole Body. Strength & Conditioning. Compound movements. Burn those calories 🔥
Circuit A – Lower Body + Push
1. Dumbbell Squat to Press (Thruster) – 3×10
Quads, glutes, shoulders, core
2. Romanian Deadlift to Row – 3×8–10
Hamstrings, glutes, lats, biceps
3. Push-Up + Row (Renegade Row) – 3×8 each side
Chest, triceps, lats, core
> Complete all 3 moves back-to-back, rest 1 min, repeat ×3.
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Circuit B – Posterior Chain + Pull
1. Dumbbell Deadlift – 3×10
Glutes, hamstrings, lower back
2. Dumbbell Bench Press (floor press if no bench) – 3×10
Chest, shoulders, triceps
3. Single-Arm Dumbbell Row – 3×10 each arm
Lats, rhomboids, biceps
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Circuit C – Core + Finisher
1. Dumbbell Front Squat Hold (Goblet Squat) – 3×10–12
Quads, glutes, core
2. Dumbbell Overhead Press – 3×10
Shoulders, triceps, core
3. Russian Twist with Dumbbell – 3×12 each side
Obliques, abs
Optional finisher (last 2 min):
Dumbbell Burpee with Press – AMRAP (as many reps as possible in 2 min).
