Partner WOD

Great Woods CrossFit – Beginners/On-Ramp

Warm-up

2 Rounds of:

200 Meter Run

10 Glute Bridges

10 Dynamic Planks

10 PVC Passthroughs

250 Meter Row

10 Push Ups

10 Ring Rows

10 PVC Around the Worlds (5 each direction)

Metcon (3 Rounds for reps)

In teams of two, alternating complete rounds:

Complete as many rounds and reps as possible in 8 minutes of:

16 Kettlebell Swings

8 Ring Rows

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:

8 Burpee Box Jump/Step-Overs

8 Stationary Dips

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:

8 Alternating Single-Arm Dumbbell Snatches

8 V-Ups