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STRUCTURE: Today athletes will complete 5 AMRAP5s each with a Buy In of 55/45 Calories on the Bike. In remaining time, athletes will do as many reps as possible of a different midline movement each AMRAP.

STIMULUS: “TUMMY TWISTER” is a Midline and Recovery workout.

STRATEGY: Athletes should complete the Bike Calories in under 4:00.

SCALING: Athletes can cap the Bike at 4:00.

SCORING: Athletes’ score will be their Total Reps for all 5 Midline movements.


Athletes can push the pace on the Bike

-Athletes should focus on Quality during Midline Movements


“Tummy Twister” (5 Rounds for reps)


5 Rounds of. . .


Buy In: 55/45 Calorie Bike

In Time Remaining:

Round 1: Max Reps Sit Ups

Round 2: Max Reps V Ups

Round 3: Max Reps Hollow Body Rocks

Round 4: Max Reps Flutter Kicks

Round 5: Max Reps Russian Twists

*Score = Total Reps

In 5 MIn, Bike 55/45 then spend

the remainder of the time doing Sit Ups

For the 2nd 5 min, start with Bike Cals

then remainder of time is V ups


800m Run or 75/65 Cal Row