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“Flex Seal” DL SU (AMRAP – Reps)

“Flex Seal”

16 Rounds:

20 Seconds Deadlifts

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest

Your score will be the lowest number of reps at each movement added together

For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps

RX+-135/95#

RX -105/75#

50-59 -95/65#

60+-65/45#

Basics-10 Rounds, light weight
DESCRIPTION

Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off

We’ll alternate back and forth between these two movements for 16 rounds lasting 16 minutes.

1 Min = :20 DL/:10 Rest then :20 SU/:10 Rest

Because there is rest built in, the movements are simple, and we switch between muscle groups – we’re looking to move for all 20 seconds each round

Your score will be the lowest number of reps at each movement added together

For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps

DEADLIFTS

The barbell weight is designed to be on the lighter side

This should be a weight that you are capable of competing for 35+ reps unbroken when fresh

Within the workout you should be able to hold on for all 20 seconds

If you don’t have a barbell available, complete double dumbbells deadlifts (50’s/35’s)