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CORE CONDITIONING

4 RFT Vups SU BC Plank (Time)

4 Rounds

10 Vups

15 Sit Ups

20 Bicycle Crunches

:30 Plank (Arms straight)

WOD

12 AMRAP RC HSPU KBS (AMRAP – Rounds and Reps)

12 min AMRAP

2 Rope Climbs

4 Handstand Push Ups

6 Kettlebell Swings

Basics -1 Rope Prog or 4 Ring Rows

Box HSPU or DB Press

RX- 53/35#

RX+ -70/53#

50-59-2 Rope Climb Prog, 35/26#,

Box HSPU

60+- 1 RC Prog or 4 Ring Rows, 26/18#

DB Press