CrossFit Now – CrossFit
STRUCTURE: Athletes will complete two back to back AMRAP10’s. In the first, athletes will do 20 Double Dumbbell Box Step Ups and 6 Renegade Rows. In the second, athletes will do 20 Bodyweight Box Step Ups and 200 Meter Run.
STIMULUS: “STEP UP 2 THE STREETS” is a Pacer workout.
STRATEGY: Athletes should choose a weight that allows them to be constantly moving for the 20 Minutes. Athletes may take 1 break on the Renegade Rows.
SCALING: Athletes can reduce the dumbbell weight or go body weight on Step Ups. Renegade Rows can be modified to Push-ups
SCORING: Today’s workout will be reps for each AMRAP. Every 100 Meter = 1 Rep
Hook grip on dumbbells on the Box Step Ups. Steady pace and breathe
-Athletes may take 1 strategic break on the Renegade Rows to minimize fatigue
“Step up 2 the Streets” (2 Rounds for reps)
“STEP UP 2 THE STREETS”
20 Double Dumbbell Box Step Ups
6 Renegade Rows
20 Bodyweight Box Box Step Ups
200 Meter Run
*Score = Total Reps for each of the 10 AMRAPs 100 Meter = 1 Rep
250m Row or 500m Bike
Basics-5 AMRAP, 10 DB Step Ups 5 AMRAP
10 Step Ups, 100m Row