CrossFit TBR – CrossFit
Lurong test “the MOTIVATOR”
Warm-up
2000 m team tabata row w/ optional plank (No Measure)
(under Favorites: 2000 m row)
Divide athletes into two teams, 20 seconds on, trade out athletes in 10 second “rest time”, continue rotation until the meters reach “0”.
***athletes not rowing can also choose to hold plank while waiting
Mobility
We know your shoulders/hips/various body parts are feeling the past week! Mobility! ROLL out, sit on that ball!
Metcon
Metcon (AMRAP – Reps)
LEVEL 3- Lurong wod “The Motivator”
9 minute amrap
115/85
~AMRAP- STOH- if bar touches the ground, 20 DOUBLE UNDERS “penalty”
~AMRAP- Front rack lunge- if bar touches ground, 5 burpee “penalty”
Repeat sequence for 9 minutes
PENALTY REPS DO NOT COUNT TOWARDS your overall score. Reps only from STOH and Front rack lunge
Metcon (AMRAP – Reps)
LEVEL 2- Lurong wod “The Motivator”
9 minute amrap
95/65
~AMRAP- STOH- if bar touches the ground, 20 SINGLE UNDERS “penalty”
~AMRAP- Front rack lunge- if bar touches ground, 5 burpee “penalty”
Repeat sequence for 9 minutes
PENALTY REPS DO NOT COUNT TOWARDS your overall score. Reps only from STOH and Front rack lunge
Metcon (AMRAP – Reps)
LEVEL 1- Lurong wod “The Motivator”
9 minute amrap
65/35
~AMRAP- STOH- if bar touches the ground, 20 SINGLE UNDERS “penalty”
~AMRAP- Front squat- if bar touches ground, 5 burpee “penalty”
Repeat sequence for 9 minutes
PENALTY REPS DO NOT COUNT TOWARDS your overall score. Reps only from STOH and Front rack lunge
