Team SuperFit Roanoke Workout 3

AMRAP 10

OVERHEAD LUNGE (115/75 RX) FRONT RACK LUNGE NOVICE (95/65)

*EMOM*

40 DOUBLE UNDERS (20 NOVICE)

12 CAL ROW

 


Rules:  At the top of each minute teams will complete 40 Double Unders (20 Novice) and a 12 calorie row.  With the remaining time of each minute, teams will complete as many lunges as possible.  RX teams will peform overhead lunges.  Novice teams will perform front rack lunges.  DUs and calories may be completed simultaneously.  Only one man and one woman may work on lunges at the same time.

 

 

Overhead Lunge:  With the bar overhead, the athlete must touch one knee to the floor and stand up with the hips and knees fully extended.  They must repeat the same process for the second knee.

Front Rack Lunge:  With the bar racked at the shoulders, the athlete must touch one knee to the floor and stand up with the hips and knees fully extended.  They must repeat the same process for the second knee.

Double Unders:  The rope must completely pass under the feet twice for a rep to count.

Row:  The row must be reset before each round.

Dalton Byerly

Richmond VA 23220, United STates