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STRUCTURE: Today athletes will complete 50-40-30-20-10: Front Rack Reverse Lunges, AbMat Sit Ups, and Row Calories for Time.

STIMULUS: “S(CORE)BOARD” is a Midline Pacer workout.

STRATEGY: Athletes should finish the Round of. . .

50 in under 10:00

40 in under 8:00

30 in under 6:00

20 in under 4:00

10 in under 2:00

SCALING: Athletes should choose a barbell load they can picture themselves going unbroken during the workout on all Front Rack Reverse Lunges. Athletes should be able to finish 10 Calories on the Rower in under 1:00. If needed, athletes should scale to 35-28-21-14-7 Row Calories

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


-Athletes should move at a controlled pace today focusing on quality of movement and full range of motion


“S(Core)board” (Time)


For Time


Front Rack Reverse Lunges

AbMat Sit-ups

Calorie Row

35 min Time Cap

RX+-Same as RX

RX-45/35# (empty barbell)


60+-No weight Lunges or FS with 45/35#

Basics-Now weight lunges, 30-20-10