Partner WOD 8/12


Partner WOD 8/12

Great Woods CrossFit – Beginners/On-Ramp


Kettlebell Lat Stretch

Dragon Pose x 90 secs/side

10 Scap Pull-Ups


2 Rounds of:

250 Meter Row

20 sec Hang from Pull-Up Bar

5 Dumbbell Deadlifts

5 Dumbbell Push Press

Rest 60 secs


Metcon (Time)

In teams of two, complete five rounds each for time of:

5 Strict Pull-Ups

10 Jumping Lunges or Alternating Reverse Lunges

10 Alternating Single-Arm Dumbbell Snatches, pick load

Only one partner working at a time.

One partner will work through a full round before the next begins.

Repeat until each athlete has completed five rounds each