CrossFit Now – CrossFit
WOD
“Turbo Tax” ROW KBS BJ DL (AMRAP – Rounds and Reps)
“Turbo Tax”
AMRAP 15:
30/21 Cal Row
30 Kettlebell Swings
30 Box Jumps
30 Deadlifts
Basics
8 AMRAP 15 Cal Row, 15 KBS, 15, Step ups, 15 DL. Light weight
RX-53/35, 24/20″, 135/95
RX+-Same
50-59-35/26#, 20/16#, 95/65#
60+-26/18#, Step Ups, 65/45
-OR-
“Turbo Tax” RUN KBS BJ DL (AMRAP – Rounds and Reps)
“Turbo Tax”
AMRAP 15:
30/21 Cal Row
30 Kettlebell Swings
30 Box Jumps
30 Deadlifts
Basics
8 AMRAP 15 Cal Row, 15 KBS, 15, Step ups, 15 DL. Light weight
RX-53/35, 24/20″, 135/95
RX+-Same
50-59-35/26#, 20/16#, 95/65#
60+-26/18#, Step Ups, 65/45
AFTER PARTY
TABATA – SP FK (2 Rounds for reps)
Tabata Intervals
8 Rounds of :20 On, :10 Off
Side Plank (4 Rounds Each Side)
8 Rounds of :20 On, :10 Off
Flutter Kicks
*Score is total seconds of side plank (each sec counts as rep) and total flutter kicks
*Complete all Round of Side Plank before moving to flutter kicks