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Partner Saturday

14
Oct

Partner Saturday

Great Woods CrossFit – CrossFit

Warm-up

Perfect Stretch x 8 reps (4 each side)

Push-Up to Inch Worm x 8 reps

Walking Quad Stretch x 20 reps (10 each side)

Toy Soldiers x 20 reps

–then–

Partner A: 200 Meter Run/250 Meter Row

Partner B: Dumbbell Box Step-Ups

Partner A: 200 Meter Run/250 Meter Row

Partner B: Med Ball Squats

Partner A: 200 Meter Run/250 Meter Row

Partner B: Box Jumps/Step-Ups

Partner A: 200 Meter Run/250 Meter Row

Partner B: Wall Balls

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds as possible in 30 minutes of:

400 Meter Run/500 Meter Row

30 Box Jumps, 24″/20″

30 Wall Balls, 20/14 lbs
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

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