(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

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