CrossFit Now – CrossFit
WOD
SINGLE VERSION – “Absolute Value” (Calories)
“Absolute Value”
Single Version
3 Rounds
1 Min- Cal on Bike
1 Min- 9 Kettlebell Swings
2 Min- Cal on Bike
2 Min- 15 Kettlebell Swings
3 Min- Cal on Bike
3 Min- 21 Kettlebell Swings
Subs
Cal on Rower
RX+-Same as RX
RX-53/35#
50-59-35/26#
60+-26/18#
Basics-5 Cals on Bike (7 if rower)5 KBS
DESCRIPTION
This workout will take 36 minutes total to complete
The score at the end of the workout is total calories accumulated on the machine
KETTLEBELL SWINGS
Once you have completed the given number of kettlebells rest the remainder of that time.
These swings finish all the way overhead
Choose a weight you can swing unbroken each round
If doing the Partner Workout
One Partner will do cals on the machine and the other Partner will do the given number of Kettlebell Swings… then they will switch
PARTNER VERSION “Absolute Value” (Calories)
Partner Workout “Absolute Value”
While P1 is on Machine, P2 does
given number of KBS then switch
3 Rounds
1 min Cals (P1). 9 KBS (P2)
1 Min Cals (P2). 9 KBS (P1)
2 Min Cals (P1). 15 KBS (P2)
2 Min Cals (P2). 15 KBS (P1)
3 Min Cals (P1). 21 KBS (P2)
3 Min Cals (P2). 21 KBS (P1)
Subs
Cal on Rower
RX+-Same as RX
RX-53/35#
50-59-35/26#
60+-26/18#
Basics-5 Cals on Bike (7 if rower), 5 KBS