CrossFit Now – CrossFit
WOD
“Kickstarter” (AMRAP – Rounds and Reps)
“Kickstarter”
AMRAP 20:
30/21 Calorie Assault Bike
20 Single Arm Dumbbell Hang Clean and Jerks (5/5/5/5)
30 AbMat Sit-ups
20 Hand Release Push-ups
Subs
35/25 Calorie Row or 400m Run
RX+-50/35#
RX-35/20#
50-59-20/15#,Push Up on Knees
60+-15/10#, Push Up on Knees
Basics-10 AMRAP 10 of each mvmt
Light DB, PU on knees
DESCRIPTION
This 4 station pacing workout includes cardio, light weightlifting, and gymnastics
We can expect to complete around 3-4 rounds over the 20 minutes of work
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
Switch arms every 5 reps
Swing the dumbbell between the legs for the hang clean, not outside the body
Choose a weight that you can complete with 1 break max (10-10)
You can push press or push jerk the weight overhead
HAND RELEASE PUSH-UPS
Choose a number or variation that takes around 1 minute to complete