CrossFit Now – CrossFit
STRUCTURE: Every 2 Minutes for 15 rounds athletes will complete 5 Pull-Ups, 10 Air Squats then 15 Abmat Sit-ups before Rowing for calories the in the remainder of the 2:00 before the next round starts
STIMULUS: “Who-ville” is a “Pacer” Workout
STRATEGY: 5 Pull-Ups should be completed in under 0:20. 10 Push-Ups should be completed in under 0:30. 15 Sit-Ups should be completed in under 0:45.
SCALING: Choose a variation and number of Pull-Ups that can be completed in 2 sets. Choose a variation and number of Push-Ups that can be completed in 2 sets. Choose a number of Sit-Ups that can be completed without a break.
SCORING: Score today is total calories on the rower
Quick breaks between sets will go a long way today
Perspective: only 2:00 of work per round but 30:00 of work in total
With likely less than a minute on the rower, efficient transitions in and out will be important.
On the 2:00 x 15 Rounds:
10 Air Squats
15 AbMat Sit-ups
Max Calorie Row
*Score = Total Calories
Sub-Make Cal Bike
RX+-Same as RX’d
Basics-3 Ring Rows, 5 AS, 10SU