CrossFit
Partner Workout
Within 24 Minutes:
Buy In 150 Wall Ball Shots (#20/14)
Then AMRAP:
• 30 Dumbbell Thrusters (#35/25)
• 40 Calorie Row
• 50 Devil’s Press (#35/25)
• 60 Ski Calories
Bootcamp
A) 10 min AMRAP
P1:
10 Pushups on the DB
10 DB thrusters
10 Renagade rows
10 DB reverse lunges
P2: AirDyne or Rowing
*2 mins rest
B) 2 rounds:
30 secs jump squats
30 secs plank
30 secs mnt climbers
30 secs rest
30 secs high knees
30 secs flutter kicks
30 secs bike abs
30 secs rest
30 secs toe taps on DB
30 secs sprawls
30 secs hollow hold
1min rest
*2-3 min rest
C) 1 mile run with partner carrying a MB
