CROSSFIT
“On to the Next One”
AMRAP 20:
20 Kettlebell Swings
20 Wallballs
20/15 Calorie Row
:: Alternate Variation ::
AMRAP 20:
20 Single Dumbbell Russian Swings
20 Single Dumbbell Goblet Squats
20 Shuttle Runs
2020 Holiday Schedule
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WHITEBOARD BRIEF
This AMRAP 20 is all about finding a consistent break-up strategy for the weighted movements
Expect to complete 4-6 rounds
Let’s aim to find a number for each station today
Rower: Calories Per Hour or Stroke Rate
Weighted Movements: Break-up Plan & Rest Time Between Sets
Coming back to these number can lead to better consistency across the 20 minutes of work
Rather than focusing on the whole workout, just focus on hitting this number on each station
Hold a pace and break-up plan that you see yourself maintaining for 4-6 rounds
Expect to complete 4-6 rounds
Let’s aim to find a number for each station today
Rower: Calories Per Hour or Stroke Rate
Weighted Movements: Break-up Plan & Rest Time Between Sets
Coming back to these number can lead to better consistency across the 20 minutes of work
Rather than focusing on the whole workout, just focus on hitting this number on each station
Hold a pace and break-up plan that you see yourself maintaining for 4-6 rounds
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