25
Nov
Partner Saturday
Great Woods CrossFit – CrossFit
Metcon
Warm-up
200 Meter Jog
20 Leg Swings (each leg, each direction, so 80 reps total)
20 Air Squats
20 Glute Bridge
200 Meter Run
10 Strict Press*
10 Front Squats*
10 Thrusters*
200 Meter Run
10 PVC Passthroughs
10 Kip Swings
10 Sec Hang (from pull up bar)
*alternate each movement with your partner
Metcon (AMRAP – Rounds and Reps)
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
5 Pull-Ups
10 Thrusters, 95/65 lbs
15 Kettlebell Swings, 53/35 lbs
One partner runs while the other completes the triplet. Switch when both are finished.
Example: Partner A runs 400 Meters while Partner B completes triplet then Partner A will complete triplet while Partner B runs.