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STRUCTURE: Athletes will complete 5 Rounds of 1 Minute Max Calorie Row, 1 Minute Max AbMat Sit Ups, 1 Minute Max Kettlebell Swings, and 1 Minute of Rest.

STIMULUS: “STICKWITU” is a Interval Pacer workout.

STRATEGY: Athletes should try to maintain consistent Reps throughout all 5 Rounds.

SCALING: Athletes should choose a Kettlebell weight they can Swing unbroken or with 1 break for all 5 Rounds.

SCORING: Athletes will record Total Reps for each round. Athletes’ score will be Sum Total Reps of all 5 Rounds.


-Athletes should aim to be consistent

-Athletes should Row for 0:50 – 0:55 giving themselves time to transition to Sit Ups

-Athletes stronger at AbMat Sit Ups should sit up until the end of the minute, transitioning to the kettlebell during the final working minute.

-Athletes stronger at Kettlebell Swings should sit up for 0:50 – 0:55 giving themselves time to transition to the Kettlebell Swings


“StickWitU” (5 Rounds for reps)


5 Rounds:

1 Minute Max Calorie Row

1 Minute Max AbMat Sit Ups

1 Minute Max Kettlebell Swings

1 Minute of Rest

RX+ Same as RX’d




Basics-:30 work/:30 Rest