Partner Saturday
Great Woods CrossFit – CrossFit
Warm-up
Perfect Stretch x 8 reps (4 each side)
Push-Up to Inch Worm x 8 reps
Walking Quad Stretch x 20 reps (10 each side)
Toy Soldiers x 20 reps
–then–
Partner A: 200 Meter Run/250 Meter Row
Partner B: Dumbbell Box Step-Ups
Partner A: 200 Meter Run/250 Meter Row
Partner B: Med Ball Squats
Partner A: 200 Meter Run/250 Meter Row
Partner B: Box Jumps/Step-Ups
Partner A: 200 Meter Run/250 Meter Row
Partner B: Wall Balls
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two, complete as many rounds as possible in 30 minutes of:
400 Meter Run/500 Meter Row
30 Box Jumps, 24″/20″
30 Wall Balls, 20/14 lbs
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.