CrossFit Dunwoody – CrossFit
Let’s Sweat (AMRAP – Reps)
10 minute AMRAP (L3/L2)
*at the start of every minute from 0:00-4:00 (the first 5 minutes) perform 7 Burpees. From 5:00 – 9:00, perform 5 burpees every minute. Score is total DU’s performed.
10 minute AMRAP (L1)
*at the start of every minute (including 0:00), perform 3-7 Burpees. Score is total SU performed.
The Number of Burpees can be adjusted to suit each person. The purpose of this workout is to perform DU/SU under fatigue, not do burpees for 10 minutes. If the burpees are taking longer than 30 seconds, adjust.
Plank City (AMRAP – Rounds)
Minute 1 – Plank in Push-up
Minute 2 – Rest
Minute 3 – Plank on Right side (arm fully extended)
Minute 4 – Rest
Minute 5 – Plank on Left side (arm fully extended
Minute 6 – Rest
Minute 7 – Plank on Elbows
Minute 8 – Rest
Minute 9 – Plank on left elbow
Minute 10 – Plank on right elbow
Your score is either 1 (no breaking during holds) or 0 (breaking during holds). We are scoring this because we want to be able to track progress over time – you will see this again.