CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: AMRAP20 of 1000 Meter Bike, 15, 12, 9: Double Dumbbell Floor Press, Alternating Plank Rows, and Burpee Deadlifts
STIMULUS: A light dumbbell pacer workout
STRATEGY: Athletes should find a pace they can keep moving at consistently for the entire 20 minutes.
SCORING: Rounds completed in 20 minutes. Athletes should aim for 4 – 6 rounds
SCALING: Athletes should choose dumbbells on the lighter side today!
EFFICIENCY TIPS
Steady pace on the bike
Unbroken dumbbell sets
WOD
“Hit the Deck” (AMRAP – Rounds and Reps)
“HIT THE DECK”
AMRAP20:
1000 Meter Bike
15 Double Dumbbell Floor Press
12 Double Dumbbell Alt Plank Rows
9 Double Dumbbell Burpee Deadlifts
*Score = Rounds + Reps
Subs
400m Run 500/400m Row
RX+- Same as RX
RX-35/20#
50-59-20/15#
60+-15/10#
Basics-10 AMRAP 250m Row, Light DB