CrossFit
Partner Conditioning
5 Rounds For Time:
• 30 Airdyne Calories
• 20 Dumbbell Push Press (#40/25 Rx; HSPU for Rx+)
• 30 Dumbbell Box Step Overs (#40/25 Rx; #50/35 Rx+)
Midline Work
5 Rounds Not For Time:
• 20 Second Hollow Hold
• 40 Second Forearm Plank (Weight Optional)
• 20 Dumbbell Russian Twist
* Rest as needed.
Bootcamp
20 min Partner AMRAP
2 Width Bear crawl together
40 Box jumps
40 Push ups
6 Width runs together
40 Slamball/ 10 Dball
40 Pull ups
2 Width Broad jumps together
HIIT Core!
:20 Plank
:20 Sit up
X3
:30 Rest
:20 Russian Twists
:20 Flutter Kicks
X3
:30 Rest
:20 H2H
:20 Vups
X3
