221112 – Partner Day (with a Twist)

CrossFit Empire South – CrossFit

View Public Whiteboard

Partner Metcon

Partner WOD – OPTION 1 “CHAD’ (Time)

RX

For Time with a Partner (45:00 Cap):

1,000 weighted box step-ups (35/45 lb) (20 in)

* Split step-ups with a partner.

INTERMEDIATE

For Time with a Partner:

1,000 weighted box step-ups (20/30 lb) (20 in)

BEGINNER

For Time with a Partner:

500 unweighted box step-ups (20 in)

Partner WOD – OPTION 2 (Time)

RX

For Time (25:00 Cap):

60 single-arm KB overhead lunges (35/53 lb)

60 knees-to-elbows

60 sit-ups

60 KB snatches (35/54 lb)

60 sit-ups

60 knees-to-elbows

60 single-arm KB overhead lunges

* Partners will break up the reps as needed.  One partner works, the other rests.

INTERMEDIATE

For Time:

60 single-arm KB overhead lunges (25/35 lb)

60 knees-to-armpits

60 sit-ups

60 KB snatches (25/35 lb)

60 sit-ups

60 knees-to-armpits

60 single-arm KB overhead lunges

Post Workout Mobility

Stretching (Checkmark)

Accumulate:

1:00 pigeon stretch/side

Advertisement

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s