CrossFit Now – CrossFit
WOD
“7 by 7” PP FRRL PUSH SU (2 Rounds for reps)
“7-by-7”
AMRAP 7:
4 Push Press
8 Front Rack Reverse Lunges
12 Push-ups
16 AbMat Sit-ups
Rest 3 Minutes
AMRAP 7:
4 Push Press
8 Front Rack Reverse Lunges
12 Push-ups
16 AbMat Sit-ups
RX+-95/65#
RX -75/55#
50-59 -55/45#, Push Up on Knees
60+ =45/35#, Push up on Knees
Basics -4 AMRAP, Barbell or PVC, no weight lunges, PU on knees
DESCRIPTION
This two part workout features gymnastics and weightlifting components
Record your total reps for both parts, as your score is the sum total of the 2 efforts
Choose weights and variations that will allow you to complete at least 3+ rounds in each AMRAP
PUSH PRESS
Choose a weight that you can easily complete the 4 reps and go straight into the Lunges.
FRONT RACK STEP BACK LUNGES
You’ll complete 8 total reps or 4 each side, alternating legs every rep
Back Rack can be used as a scale for this movement.
The back knee should touch the ground and the lower body should reach full extension before changing sides
PUSH-UPS
If you have over 20 good push-ups unbroken when fresh, let’s look to complete this station as written
If you’re not quite there, consider reducing reps or choose a modification from further down the page
ABMAT SIT-UPS
If you don’t have an AbMat available, anchor your feet under dumbbells or a couch