Turn2CrossFit – CrossFit
Saturday Partner WOD
Warm Up! (No Measure)
-500m Run / 600m Row
-Pigeon Stretch
-Iron Cross
-Calf Stretch on rig
3 Rounds:
-10 Banded pull-a-parts (Across chest and behind the neck)
-10 Air Squats
-15 KB Swings (light weight)
-20 Jumping Jacks
Grab a Partna and go! (AMRAP – Reps)
For Time:
50 – 40 – 30 – 20 – 10 – 20 – 30 – 40 – 50*
-Double-unders
-Hand release push-ups
-KB Swings 53/35
-KB Russian Twists 53/35
*After each total number of the 4 movements completed, perform 10 synchronized alternating lunges. Can be stepping forward or backwards.
30 min time cap
-One partna working at a time.
-Split reps evenly.
-HAVE FUN!!!