CrossFit Now – CrossFit
WOD
“Roundabout” (Time)
“Roundabout”
5 Rounds:
27/21 Calorie Assault Bike
21 Russian Kettlebell Swings
15 Push-ups
25 min time cap
Subs:-35/25 Calorie Row or 400m Run
RX+-70/53#
RX -53/35
50-59-35/26#, PUsh up on knees
60+-26/18#, Push up on knees
Basics-15 Cal Row, 10 RKBS, 5 Push Up on knees
DESCRIPTION
* We’ll finish out the week with a workout that balances out cardio, simple weightlifting, and gymnastics
* Alternating muscle groups with each movement (lower body push, lower body pull, upper body push) should allow us to maintain bigger sets and a higher effort throughout this triplet
* We expect this 5-rounder to take between 18-25 minutes to complete
ASSAULT BIKE
* If you’re short on bikes, stagger heats by 3 minutes
* See “modifications” for Assault Bike alternatives
RUSSIAN KETTLEBELL SWINGS
* Russian Kettlebell Swings finish with the arms parallel to the ground
* Let’s choose a moderate weight that allows you to complete the 21 reps witin 2 sets each round (Ex: 12-9)
PUSH-UPS
* If you have 20+ unbroken push-ups when fresh, let’s complete this station as written
* If you’re not there just yet, consider reducing reps or choosing a variation from “modifications”
* This movement is ideally cleared in 1 minute or less