CrossFit Now – CrossFit
WOD
“High Horse” (AMRAP – Rounds and Reps)
“High Horse”
AMRAP 20:
1,000 Meter Assault Bike
50 Russian Kettlebell Swings
30 Box Jumps
Subs
500m Row or 400m Run
RX+-Same as RX
RX -53/35#, 24/20″
50-59-35/26#, 20/16″
60+-26/18#, Step Ups
Basics-10 AMRAP, 500m 25 RKBS, 15 Step Ups
DESCRIPTION
* This longer workout is designed to be a steady state effort where we’re moving the whole time
* Over the 20-minutes, you can expect to complete about 3-4 rounds
RUSSIAN KETTLEBELL SWINGS
* These swings will finish with the arms parallel to the ground
* When fresh, you should be able to complete a set of 50 in 1-2 sets
BOX JUMPS
* Finish each jump by standing to full extension on top of the box
* Jump up to the box for “RX”
* We recommend jumping down or stepping down over the riskier rebounding option