Partner WOD

Main – CrossFit

View Public Whiteboard

Warm-up

5 mins

Bring Sally Up (No Measure)

Mobility

6 mins

Couch Stretch (No Measure)

Banded Happy Baby Stretch (No Measure)

Weightlifting

25 mins

Back Squat (5, 4, 3, 2, 1, 2, 3, 4, 5, 15)

* Work up to a heavy single, then back off
* Set of 15 should be at 50% of heavy Single

Metcon

30 min time cap

Partner Chipper (Time)

Row 800m
80 Air Squats
Row 700m
70 KBS (1.5/1)
Row 600m
60 Slam Balls (20/15)
Row 500m
50 Push Ups

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s