BLK LBL Fitness Club – CrossFit®
Warm-up (No Measure)
3 Rounds For Quality
10 Alt. Groiners
10 Shoulder Taps In Plank Position
“Natalie Corona” (AMRAP – Rounds and Reps)
AMRAP (with a Partner) in 22 minutes
Partner A, perform AMRAP of:
…while Partner B performs:
400 meter Run
Partners switch after each Run
Wear a Weight Vest (20/14 lb) throughout
On a 22-minute clock, Partner A completes as many reps as possible of 20 sit-ups and 20 burpees while partner B runs 400 meters. When partner B returns from the run, partners switch roles with B picking up the couplet where Partner A left off. Continue in this fashion for 22 minutes, alternating who is running and who is working on the couplet.
Score is the total number of Sit-Ups and Burpees completed before the 22-minute clock expires.