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Burpees: Start standing tall with feet hip width apart. Drop to the ground, placing palms on the floor and jumping out so the chest, stomach, and thighs touch the ground at the bottom. Jump feet back up, stand up tall and jump, lifting hands above the head.

Devil Press: Start standing tall with dumbbells in hands. With hands on dumbbells, drop to the floor so that the chest, stomach, and thighs are touching the ground. Jump back up and bring weights from the ground to overhead in one motion.

Dumbbell Snatch: Set up with the dumbbell in between your feet, hips pushed back, and chest over the dumbbell. Bring the dumbbell from the ground to overhead in one explosive motion, engaging the glutes on the way up in order to transfer power from your legs to your arm. Finish with the dumbbell locked out overhead, next to the ear.

r e n i a r your t Jenna Tomsko is an Astoria-based Crossfit coach and personal trainer. She is head coach and programmer at EVF Performance/Crossfit Upper East Side and does personal training out of Crossfit Dynamix. She also does individual coaching for high-level Crossfit and weightlifting athletes. She believes the best way to get stronger and fitter is through functional movement performed at high intensity. 6

The Paper Vo. 03  
The Paper Vo. 03