(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

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