CrossFit Now – CrossFit
WOD
“UFO” RL DB (3 Rounds for reps)
“UFO”
AMRAP 5:
120 Alt Reverse Lunges
200 Meter Single DB Run- carry however
Max Calorie Row in Time Remaining
Rest 5 Minutes
AMRAP 5:
60 Single DB Front Rack Alt Reverse Lunges
200 Meter Single DB Run- carry however
Max Calorie Row in Time Remaining
Rest 5 Minutes
AMRAP 5:
30 Double DB Front Rack Alt Reverse Lunges
200 Meter Single DB Run- carry however
Max Calorie Row in Time Remaining
Subs:
Max Cal Bike/Ski Erg or
Max 10m Shuttle Runs
RX+-50/35#
RX 0-35/20#
50-59-20#/15#
60+ -15/10#, DB FS not lunges
Basics- 4 AMRAP- 20 BW Reverse Lunges, 100m FC, Row
AFTER PARTY
GM RR BPA (No Measure)
Body Armor
3 Giant Sets:
8 Tempo Barbell Good Mornings (5 Second Eccentric)
12 Supinated Grip Ring Row
24 Banded Pull Aparts
Rest as Needed Between Sets