Partner Saturday

Great Woods CrossFit – CrossFit

Warm-up

For the following warm-up, one partner will row whole the other partner performs the corresponding movement until the partner is finished rowing and then switch:

Partner A Rows 200 Meter, Partner B performs Walking Lunges

Switch

Partner A Rows 200 Meter, Partner B performs PVC Overhead Squats

Switch

Partner A Rows 200 Meter, Partner B holds Front Plank

Switch

Partner A Rows 200 Meter, Partner B performs Inch Worms

Switch

Mobility

Partner Shoulder Stretch x 60 secs one time for each partner

20 PVC Passthroughs

Metcon

Metcon (Time)

In teams of 2, three rounds for time of:

Partner A Rows 500 Meters…

While Partner B performs a 100-Foot Overhead Walking Lunge with Kettlebell or Dumbbells – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row, then switch

immediately followed by…

Run 400 Meters together.

(One full round requires that both partners row 500 meters, perform 100-feet of lunges, and run 400 meters. Complete a total of 3 rounds, such that each partner rows 1500 meters, lunges 300-feet, and runs 1200 meters.)