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DESCRIPTION

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.

EFFICIENCY TIPS

-Athletes can aim to hold onto unbroken movements and strategically pace transitioning between movements to allow for recovery

WOD

An Arm & A Leg (AMRAP – Rounds and Reps)

“AN ARM & A LEG”

AMRAP 20:

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

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#, Singles

Basics-10 AMRAP, DB PP, Singles, No

Weight Lunges