Partner Saturday 10/21

Great Woods CrossFit – CrossFit

Mobility

10 Minutes Stretch of Choice/Foam Roll

Warm-up

While one partner runs 200m, the other partner will perform the following movements:

1. Perfect Stretch x 8 reps (4 each side)

2. Glute Bridges x 20 reps

3. Hollow Hold x 30 secs

4. Single Arm Ring Row x 10 reps ( 5 each arm)

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 20 minutes of:

400 Meter Run

40 Kettlebell Swings

40 V-Ups

*Partners can divided up the swings and V-Ups however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.

Perf: Metcon (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 20 minutes of:

400 Meter Run

20 Power Cleans, 135/95 lbs

20 Toes to Bar

*Partners can divided up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.