CrossFit
Partner Workout
Part 1
For Time:
Buy In: 100 Sit-ups
Then 12 Alternating Rounds Of:
• 3 Power Cleans (#165/115)
• 6 Ski Erg Calories
• 9 Russian Kettlebell Swings (#70/55)
Buy Out: 100 Sit-ups
Part 2
AMRAP in 10 Minutes: Rowing for Meters
Partners can switch as they choose.
Bootcamp
For 30 minutes:
5 Rounds –
1:00 Single arm DB thrusters
1:00 Spider-Man Sprawls
1:00 AD
1:00 KB Sumo Deadlift High Pull
1:00 10 high knees +5 tuck jumps
1:00 REST
CASHOUT:
2 Rounds of LEG work:
10 Sumo squat w/ DB
10 Lateral lunges w/ DB
10 Single leg dead lifts w/ DB
10 Squat and lunge each side pulses
