UFO
September 22, 2020
“DB12”
September 23, 2020

CrossFit Rome – CrossFit Masters

UFO Masters (Calories)

AMRAP 5:

20 Lunges

150 Meter Med Ball Run/Walk

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

14 Lunges

150 Meter Med Ball Run/Walk

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

10 Lunges

150 Meter Med Ball Run/Walk

Max Calorie Row in Time Remaining
DESCRIPTION

*Working for 5 minutes, then resting for 5 minutes in these fast paced intervals

After completing the “buy-in” lunges and Med Ball run/walk, you’ll finish with max calories on the rower with whatever time reamains

*Your score for each round is the total number of calories accumulated

*Your final score for the workout will be the calories from the 3 rounds added together

*Ideally the lunges and running take less than 4 minutes to complete, giving you at least 1 minute on the rower for each round

*Adjust distances and weight as needed to accomplish this

LUNGES

* The goal is for the back knee makes contact with the floor at the bottom of each step, however we can adjust this depth and use a post for assistance.

*The lower body should reach full extension at the top of each step

*Alternate feet with each step forward

MED BALL RUN/WALK

*The goal of this station is to move 150 meters with a weighted object of some kind

*This should be a weight that allows athletes to run /walk veryquickly

*Adjust load as needed to accomplish this

CALORIE ROW

*This will be your score.