Call Us: (508) 622.1201

Partner Saturday

25
Nov

Partner Saturday

Great Woods CrossFit – CrossFit

Metcon

Warm-up

200 Meter Jog

20 Leg Swings (each leg, each direction, so 80 reps total)

20 Air Squats

20 Glute Bridge

200 Meter Run

10 Strict Press*

10 Front Squats*

10 Thrusters*

200 Meter Run

10 PVC Passthroughs

10 Kip Swings

10 Sec Hang (from pull up bar)

*alternate each movement with your partner

Metcon (AMRAP – Rounds and Reps)

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

400 Meter Run

5 Pull-Ups

10 Thrusters, 95/65 lbs

15 Kettlebell Swings, 53/35 lbs

One partner runs while the other completes the triplet. Switch when both are finished.

Example: Partner A runs 400 Meters while Partner B completes triplet then Partner A will complete triplet while Partner B runs.

Leave a Reply