CrossFit Now – CrossFit
“Southpaw” KBS KBSU CAL (AMRAP – Rounds and Reps)
“Southpaw”
AMRAP 15:
3 Kettlebell Swings
3 Kettlebell Box Step-ups
3 Calorie Bike/Ski/Row
6 Kettlebell Swings
6 Kettlebell Box Step-ups
6 Calorie Bike/Ski/Row
9 Kettlebell Swings
9 Kettlebell Box Step-ups
9 Calorie BikeSki/Row
…
Add [3] Reps Per Round
RX+-Same as RX
RX -53/35#, 24/20″
50-59 -35/26#, 20/16″
60+ -26/18#, not weight step ups
Basics-8 AMRAP, no weight step ups
DESCRIPTION
Finishing out the week with an ascending rep scheme triplet workout
Over the 15 minutes of work, the reps will climb by 3 each round
Your final score today is the total number of rounds + reps completed
KETTLEBELL SWINGS
Choose a weight here that you are capable of swinging for 30+ reps unbroken when fresh
These are full swings, finishing all the way overhead with the elbows next to the ears
KETTLEBELL BOX STEP-UPS
You’ll hold a kettlebell wherever is most comfortable for you in these weighted step-ups (goblet, shoulder, hang…)
This should be a weight and box height that you could hold onto for 30+ reps (15 each side) without dropping
You’ll alternate legs every rep on this station
BIKE/SKI/ROW
To maintain a simple rep scheme, let’s complete the same number of calories no matter what machine you use for this workout