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DESCRIPTION

STRUCTURE: Athletes will complete AMRAP: 5-4-3-2-1 of 5 different Single Dumbbell movements. After each, athletes will complete AMRAP: 5-4-3-2-1 Calorie Row.

STIMULUS: “MOVE ALONG” is a Pacer workout.

STRATEGY: Athletes should push the pace on the Single Dumbbell stations and Row at a moderate pace.

SCALING: If needed, athletes can decrease the Dumbbell load.

SCORING: Athletes’ score will be their Sum Total Reps and Calories from all 10 stations.

EFFICIENCY TIPS

-Athletes should move at a pace on the Dumbbell movements that they won’t need to take any breaks

-Athletes should Row at a pace that allows them to get right to work on the Dumbbell movements

WOD

“Move Along” (10 Rounds for reps)

“MOVE ALONG”

AMRAP 5: Single DB Box Step-ups

AMRAP 5: Calorie Row

AMRAP 4: Single DB Devil’s Press

AMRAP 4: Calorie Row

AMRAP 3: Single DB Reverse Lunges

AMRAP 3: Calorie Row

AMRAP 2: Single DB Thrusters

AMRAP 2: Calorie Row

AMRAP 1: Single DB Lateral Burpees

AMRAP 1: Calorie Row

*Score = Sum Total Reps

1 Rep = 1 Dumbbell Rep or 1 Calorie

Sub-Cal Bike

RX+-50/35#, 24/20″

RX-35/20#, 24/20″

50-59-20/15#, 20/16″

60+-15/10#, 16/11″

Basics-Full time on Rower, Cut time

in half for other movements