CrossFit Now – CrossFit
STRUCTURE: In a 20 Minute window, athletes will complete as many rounds as possible of 10 Double Dumbbell Shoulder to Overhead/HSPUs, 30 Double Unders, and 50-ft. Dumbbell Front Rack Lunges.
STIMULUS: “AN ARM & A LEG” is a Grindy Pacer workout.
STRATEGY: Athletes should be able to complete Shoulder to Overhead/HSPUs in under 1:00, Double Unders in under 1:00, and Dumbbell Front Rack Lunges in 1:00.
SCALING: Athletes should choose a Dumbbell weight they can complete Shoulder to Overhead in a maximum of 2 sets during the workout. Athletes should choose a number of HSPUs they can complete in a maximum of 2 sets during the workout. Athletes should cap Double Unders at 0:45.
SCORING: Athletes’ score will be Rounds + Reps. Athletes should aim for 6-10 Rounds.
-Athletes can aim to hold onto unbroken movements and strategically pace transitioning between movements to allow for recovery
An Arm & A Leg (AMRAP – Rounds and Reps)
“AN ARM & A LEG”
10 Handstand Push-ups
30 Double Unders
16 Double DB Front Rack Reverse Lunges
*Score = Rounds + Reps
*Scale for HSPU is Double DB Push Press
Basics-10 AMRAP, DB PP, Singles, No