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DESCRIPTION

STRUCTURE: For time, athletes will complete 100 Double Unders, 4 rounds of 15 Burpees to Target and 15 Wall Balls, 100 Double Unders, 4 rounds of 15 Burpees to Target and 15 Wall Balls, and 100 Double Unders.

STIMULUS: “STAY AWHILE” is a Pacer workout.

STRATEGY: Athletes should complete Double Unders in under 2:00. Athletes should complete 4 rounds of 15 Burpees to Target and 15 Wall Balls in under 12:00.

SCALING: If needed, athletes should cap Double Unders at 2:00 and reduce Burpee to Target reps and Wall Ball Reps to 10.

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 20-30 Minutes.

EFFICIENCY TIPS

-Athletes should try to complete Double Unders in as few sets as possible

-Athletes should pace Burpees to Target and try to go unbroken on Wall Balls

WOD

“Stay Awhile” (Time)

“STAY AWHILE”

For Time:

100 Double Unders (150 Singles)

4 Rounds:

15 Burpees to Target

15 Wall Balls

100 Double Unders

4 Rounds

15 Burpees to Target

15 Wall Balls

30 Min Time Cap

RX+-Same as RX

RX-20/14#, 10/9′

50-59-14/10#, 10/8′

60+-10/6#, 10/8′ Singles, Just Burpee, no target

Basics-50 Jump Ropes, 8 of each movement

Just Burpee, no target