CrossFit Now – CrossFit
WOD
“Under the Sea” (Time)
“Under The Sea”
For Time:
2,000 Meter Row
150 Double Unders (225 Singles)
100 Burpees
25 min time cap
Subs:-1 Mile Run or 100/75 Calorie Bike
RX+-Same as RX
RX -As Written
50-59-As Written
60+-150 Jump Ropes, 75 Burpees
Basics-750m Row, 150 Jump Ropes 25 Burpees
DESCRIPTION
* No weights necessary for today’s 3-station chipper workout, as we’ll complete all cardio and gymnastics movements
* You’ll finish all the listed work at one station before advancing to the next
* Your score is the total time it takes to complete the 3 movements
* We expect this workout to take between 15-25 minutes to complete
* Row: ~8-10 Minutes
* Double Unders: ~2-4 Minutes
* Burpees: ~5-10 Minutes
DOUBLE UNDERS
* Let’s choose a rep number or variation that allows us to clear this station in 3-4 minutes maximum
* If done with the prescribed reps, this works out to about 40-50 reps on the minute
BURPEES
* These are standard burpees:
* Chest and thighs hit the floor in the bottom
* Jump or step off the floor
* Finish at full extension with a small clap overhead and air under the feet