Partner WOD

Posted: 29th January 2014 by jruffing27 in Uncategorized
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Main – CrossFit

*Bring your Partner!!!

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Warm-up

Warm-up (No Measure)

3-5 Rounds:
5 Pull-Ups
10 Push-Ups
5 Dips

Weightlifting

weighted pull-up/dips superset (7×5)

*All 7 sets at the same weight.
* 15 min cap

Metcon

Metcon (Time)

Partner WOD:
For Time:
60 Partner Over Burpees
60 Alternating Ab-Mat Sit-ups
60 Alternating Pull-Up

*Alternate sets of 2 on burpees. Both partners start on the ground.
*On Sit-Ups, both partners start w/ toes touching and in the down position. Each rep starts when partner touches your toes.
*Bar must be 1 ft. above tallest partners reach. Scale w/ jumping pull-ups.

Buy-Out

Warm-up (No Measure)

Calf Stretch 1 min each leg w/ knee straight
Calf Stretch 1 min each leg on box
Lat stretch 1 min each arm w/ ring
30 Hollow Rocks

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