CrossFit Now – CrossFit
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.
-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
“Move Along” (10 Rounds for reps)
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
Basics-Full time on Rower, Cut time
in half for other movements