CrossFit Now – CrossFit
WOD
“Spin Move” (Time)
“Spin Move”
For Time:
800 Meter Run
3 Rounds:
50 Double Unders (75 Singles)
25 AbMat Sit-ups
15 Push-ups
800 Meter Run
3 Rounds:
50 Double Unders (75 Singles)
25 AbMat Sit-ups
15 Push-ups
800 Meter Run
37 min Time Cap
Subs: 1000m Row or 50/35 Cal Bike
RX+-Same as RX
RX -As Written
50-59 -Push Up on Knees
60+-400m Runs, 50 JR, Push Ups on Knees
Basics-200m Runs, 1 Round of each, 50 JR, Push Ups on knees
DESCRIPTION
* Bodyweight movements dominate this longer conditioning piece
* The constant rotation of movements should hopefully allow for steady forward progress here
* After finishing the initial 800 meter run, you’ll complete all 3 rounds of 50-25-15 before running again
* Follow this flow for the remainder of the workout
* We expect this longer piece to take between 25-35 minutes to complete
DOUBLE UNDERS
* Choose a rep number or variation that allows you to clear each set in right around 1 minute
PUSH-UPS
* Choose a rep number or variation that ideally allows you to finish each round in 3 sets
* Reduce the number or elevate the hands as needed to meet this recommendation
* Ensure the chest makes contact in the bottom and the elbows reach full extension at the top