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WOD

“Floor It” SU DL CAL (Time)

“Floor It”

Every 5 Minutes x 5 Rounds:

30 AbMat Sit-ups

15 Deadlifts

21/15 Calorie Bike/ Row

OR

12/9 Calorie Ski Erg

200 Meter Weighted Run

RX+-185/135#

RX -135/95#

50-59 -95/65#

60+ -65/45#

Basics-10 Sit Ups, 10 DL, 10 Cal Row
DESCRIPTION

You’ll complete the 3 listed stations for time in this 5 round interval workout

Rest with whatever time remains in each 5-minute window

Rounds begin on the [0-5-10-15-20]

Your score is the slowest of the 5 rounds

To get the right stimulus, each round should take less than 4 minutes to complete

This gives you at least 1 minute to rest before starting the next round

4 minute rounds work out to an average of 1:20 per station

ABMAT SIT-UPS

Choose a number that you can complete in just over 1 minute

DEADLIFTS

This weight should be on the lighter side of moderate and something that you are capable of lifting for 30+ reps when fresh

Within the workout, this should be a load that you can complete in 1-2 sets

AFTER PARTY

“Body Armor” WGB DBRDL BBGM (No Measure)

Body Armor

3 Sets: 21 Weighted Glute Bridges

https://youtu.be/DLgAPsiZbQ8

3 Sets: 15 Dumbbell Romanian Deadlifts

https://youtu.be/UusnXPidzss

3 Sets: 9: Barbell Good Mornings

https://youtu.be/nYd6ePtMNBM