D$ here you go:
warm up cardio, Cardio optional warm up not.
21-15-9
Squat w/ 35lb dumbell hold 1 35 lb DB in both hands so its only 1 DB not 2.
Push press w/ bar only
rest 5-10 min
21-15-9
Step ups
push ups
Both of these workouts should be done @ max intensity.
This was intense but I enjoyed it as much as one could. I did the first sets in 5 mins. I did the second in 8, but swapped out the last of the stepups with 2x's the squats, b/c my knee got sore which makes my balance AWFUL! My roommate, Aggie, joined me for her first crossfit workout. She used a 15lbs dumbell for the squats and subbed a bar with 8lbs dumbells for the push press which virtually ended up as thrusters. She did this in 4mins, and the second sets in 7. We both did 20 mins of cardio first.
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