CrossFit Now – CrossFit
WOD
“Cash Back” SU DBPP DPWalk (Time)
“Cash Back””
50-35-20-35-50:
AbMat Sit-ups
After Each Round:
10 Double Dumbbell Push Press
50 Meter Double Dumbbell Walk*
1 Arm Overhead + 1 Arm at Hang
Left Arm Overhead/ Right arm at Hang
out and back. Then switch to R OH
and L at hang. and out and back
22 min Time Cap
RX+-50/35#
RX -35/20#
50-59-20/15#
60+ -15/10#
Basics-25-20-15-10-5, Light weight
DESCRIPTION
This workout will challenge your midline, overhead stability, and conditioning
The primary movement in today’s workout is the AbMat sit-up
After each round of sit-ups (5x), you’ll complete two dumbbell movements before heading back to the AbMat
We expect this piece to take between 15-20 minutes to complete
DOUBLE DUMBBELL PUSH PRESS
Choose a weight for the dumbbell push presses that you are capable of completing for 21+ unbroken reps when fresh
Within the workout, it should be something you can complete with no more than 1 quick break
DOUBLE DUMBBELL WALK
Each bell will be in a different position for the double dumbbell walk
One bell will be locked out overhead while the other is in a farmers carry position by your side
You will walk out 12.5m and back 12.5m with one DB overhead and one DB in the farmer carry position. After 25m you will then switch DB positions and again go out 12.5m and back 12.5m
This should be a weight that allows you to complete the 50 total meters with 1 break at the point you switch hands
This is ideally the same weight used for the push presses, but can be a different load if needed
ABMAT SIT-UPS
If you don’t have an AbMat available, complete these reps with your feet anchored under the dumbbells