CrossFit Now – CrossFit
DESCRIPTION
STIMULUS
Time: 30:00 time cap
Finishing out the week with a simple “grunt work” style chipper workout
We expect this piece to take between 20-30 minutes to complete
SINGLE DUMBBELL FARMERS CARRY
Choose a weight that you are capable of carrying for 200 meters unbroken with 1 arm
You can switch hands as needed over the course of the 400 meters
This should allow you to keep moving forward with minimal breaks
JUMPING LUNGES
This station is to be completed with just your bodyweight
The back knee should touch the ground at the bottom of each rep, alternating between legs each rep
Choose a number we can confidently complete sets of 10 with
WOD
“Merry Go Round” (Time)
“Merry Go ‘Round”
For Time:
400 Meter Single Dumbbell Farmers Carry
70/50 Bike or 1500m Row
60 Jumping Lunges
70/50 Bike or 1500m Row
400 Meter Single Dumbbell Farmers Carry
30 min Time Cap
RX+-50/35#
RX -35/20#
50-59 -20/15#, Just Lunges
60+-15/10#, Air Squats
Basics-100m FC, 250m Row, 20 Lunges