CrossFit Now – CrossFit
“Parson the Interruption” (Calories)
“Pardon the Interruption”
AMRAP 16:
Max Calorie Assault Bike
[On the 0:00]: 21 Kettlebell Swings
[On the 2:00]: 21 AbMat Sit-ups
[On the 4:00]: 21 Kettlebell Swings
[On the 6:00]: 21 AbMat Sit-ups
[On the 8:00]: 21 Kettlebell Swings
[On the 10:00]: 21 AbMat Sit-ups
[On the 12:00]: 21 Kettlebell Swings
[On the 14:00]: 21 AbMat Sit-ups
Subs:
Max Cal on any machine
RX+-Same as RX
RX -53/35#
50-59 -35/26#
60+ -26/18#
Basics-10 KBS 10 Sit Ups
DESCRIPTION
* The goal of this 16 minute piece is to accumulate max calories on a machine
* This progress will be interrupted by other movements that take place every 2 minutes
* After completing the 21 reps of swings or sit-ups, you’ll transition back to the machine until the next round begins
* This format will work out to around 1 minute on the machine for each round
* Your score at the end of the workout is total calories completed
MACHINE
* Don’t reset the monitor during the workout so you can keep track of your total calories
KETTLEBELL SWINGS
* The workout begins on the 0:00 with 21 kettlebell swings
* Choose a moderate weight kettlebell that you are able to swing unbroken for all 4 sets
* These are full swings that finish all the way overhead with the arms perpendicular to the ground