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DESCRIPTION

STRUCTURE: Athletes will complete 5 Rounds of 1:00 stations with 1 min rest/transition between. Stations will be Calories on machine, Slam Balls and Tire Flips

STIMULUS: “SLAMMIN’ SUNDAY” is a Recovery and Midline workout.

SCALING: If needed, athletes can decrease load for Slam Balls

SCORING: Athletes’ score will be Total Reps

EFFICIENCY TIPS

-Athletes can push the pace on the Machine. Encourage athletes to choose a machine that is a weakness and work form/technique.

-Athletes should focus on quality of movement on Slam Balls and Strict Toes to Bar

WOD

“Slammin Sunday” (5 Rounds for reps)

“SLAMMIN’ SUNDAY”

5 Rounds

1 min Max Calorie Machine

1 min Rest

1 MIn Max Slam Balls

1 Min Rest

1 Min Max Tire Flips

1 min Rest

*Score is total reps per round

RX+-Same as RX

RX-20/14#

50-59-14/10#

60+-14/10#

Basics-3 Rounds, 6# slam ball.Do light DL if cant do tire