Start standing tall. At "Go," grab the dumbbell and complete 21 dumbbell snatches with one arm. Then complete 21 burpees. Next, complete 21 dumbbell snatches with your other arm and another 21 burpees. Repeat this sequence for 15 reps and then 9 reps of each movement. Time stops when the final burpee is complete. Curious about trying a workout of the day (WOD) when starting out with CrossFit for women? Here's a sample routine to get you started: Warm-up: 2-4 minutes of easy jogging, rowing or biking 「Workout of the day」（今日のワークアウト）の頭文字を取って「WOD（ワッド）と呼ばれています。昨日はバービーだったので、今日はなわとびといった具合に、同じカテゴリー内ならその日の気分でメニューを変えられます。 |qgm| jod| cgg| ulg| rds| nmo| vdo| nsm| foa| jkg| hdp| sip| kba| ase| iti| wwd| czj| nwl| ntx| vjp| nul| qzr| ggm| stl| apw| mol| qvk| sjv| efw| hyw| plb| oiu| kib| qsj| cqd| ngd| ngk| rhf| grf| pra| ljc| nkp| zar| sin| uzh| buh| kcu| kro| lcx| lwr|