CrossFit Now – CrossFit
WOD
“Shuffleboard” (Time)
“Shuffleboard”
For Time:
800 Meter Run
25 Thrusters
25 Pull-ups
800 Meter Run
25 Overhead Squats
25 Toes to Bar
800 Meter Run
25 Front Squats
25 Pull-ups
25 min time cap
Subs
1000m Row
50/35 Calorie Assault
RX+-95/65#, Chest to Bar Pull Ups on 1st set, Chin over on 2nd
RX -75/55#
50-59-65/45#
60+-55/35#
Basics-200m Runs, 12 reps, PVC/BB, Ring Rows, Sit Ups
DESCRIPTION
* This balanced workout includes cardio, weightlifting and gymnastics movements
* This is a longer piece that will likely take between 18-25 minutes to complete
GYMNASTICS
* Let’s choose variations or rep schemes for each movement that can be complete in under 2 minutes
WEIGHLTIFTING
* Choose your barbell weight based off the most difficult movement, the overhead squat
* The weight should be fairly light across the board
* We should be able to complete the 25 reps in no more than 3 sets on all movements
AFTER PARTY
MIDLINE WSU (Time)
Midline
For Time:
75 Weighted Sit Ups
RX+- 50/35#
RX-35/20#
M1 – 20/15#
M2 – 15/10#