Partner WOD 6/10

Great Woods CrossFit – CrossFit

Warm-up

Partner Row Warm-Up

1. Each partner will Row 250m twice

2. For each meter below/above 250 rowed, partner must complete 1 burpee over rower then switch

-then-

DOWN & BACK

Spiderman Lunge w/ twist

Toy Soldiers

Quad Pull

Hip Openers

Inch Worm x 5

High Knees

Butt Kicks

Partner WOD

Metcon (AMRAP – Rounds)

3 x 10 Minute AMRAPS

Station #1

A: Shuttle Run

B: 50′ Overhead Walking Lunge w/ plate

10 Dumbbell Sprawls w/ Press

Station #2

A: Assault Bike

B: 100′ Sled Push, 45#/empty

10 Kettelbell Swings, heavy

Station #3

A: Row

B: 100′ Farmer’s Carry, pick load

10 Split Stance Ball Slams (each side)

At each station, partners will alternate movements every 2:30, performing A & B twice each