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DESCRIPTION

DESCRIPTION

* Working for 5 minutes, then resting for 5 minutes in these fast paced intervals

* After completing the “buy-in” lunges and Dumbbell run, you’ll finish with max calories on the rower with whatever time remains

* Your score for each round is the total number of calories accumulated

* Your final score for the workout will be the calories from the 3 rounds added together

* Ideally the lunges and running take less than 4 minutes to complete, giving you at least 1 minute on the rower for each round

* Adjust reps/distance and weight as needed to accomplish this

ALTERNATING REVERSE LUNGES

* We start off with no weight and more reps and progress to heavier weights and less reps

* 1st Round: Bodyweight @ 120 reps

* 2nd Round: One Dumbbell @ 160 reps

* 3rd Round: Two Dumbbells @ 30 reps

* The back knee makes contact with the floor at the bottom of each step

* The lower body should reach full extension at the top of each step

* Alternate feet with each lunge

DUMBBELL RUNS

* The goal of this station is to move 200 meters with a weighted object of some kind

* This should be a weight that allows athletes to run quickly, not walk, for all 200 meters

* Dumbbell can be carried however you would like.

* Adjust load as needed to accomplish this

WOD

REPEAT 09/30/2020

“UFO” RL DB (3 Rounds for reps)

“UFO”

AMRAP 5:

120 Alt Reverse Lunges

200 Meter Single DB Run- carry however

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

60 Single DB Front Rack Alt Reverse Lunges

200 Meter Single DB Run- carry however

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

30 Double DB Front Rack Alt Reverse Lunges

200 Meter Single DB Run- carry however

Max Calorie Row in Time Remaining

Subs:

Max Cal Bike/Ski Erg or

Max 10m Shuttle Runs

RX+-50/35#

RX 0-35/20#

50-59-20#/15#

60+ -15/10#, DB FS not lunges

Basics- 4 AMRAP- 20 BW Reverse Lunges, 100m FC, Row