CrossFit Now – CrossFit
WOD
“Double Edged” (Time)
“Double Edged”
7 Rounds For Time:
500 Meter Assault Bike
30 Double Unders (45 Singles)
10 Burpees
20 min Time Cap
Subs
250/200m Row or 200m Run
RX+-Same as RX
RX-As Written
50-59-As Written
60+-30 Singles, 8 Burpees
Basics-4 Rounds, 30 Singles, 8 Burpees
DESCRIPTION
This simple triplet workout has us rotating through shorter duration stations for 7 rounds
We expect this piece to take around 12-20 minutes to complete
DOUBLE UNDERS
Choose a number or variation that takes about 30-40 seconds to complete
BURPEES
You can jump-up or step-up out of the burpee
Ensure full extension at the top of each rep
AFTER PARTY
MIDLINE BPA SP BFP (No Measure)
MIDLINE
2 Sets:
1 Minute Banded Pull-Aparts
1 Minute Side Plank (Each Side)
1 Minute Banded Front Plank