Why women should CrossFit. Yes Crossfit can be masochistic, but the principles behind it are solid and produce great results. I highly recommend trying it and if you don't want to do it long term, take what you learn and use it to create a real workout.
Thruster- Hold a pair of dumbbells just above your shoulders (A).Bend your knees into a squat, with your thighs parallel to the floor (B). Push yourself up, pressing the weights straight up as you stand (C).Pause, then lower them to your shoulders.That's 1 rep.