Turn2CrossFit – CrossFit
Saturday Partner Workout
Warm up
Runner’s stretch
400 m run / row
2 rounds:
10 Banded squats (thumbs on shoulders)
10 Banded RKB swings
10 Banded shoulder press
then 200 m run sprint
Grab your partner!
AMRAP 14 MINUTES:
3, 2, 1 GO!
Buy in:
Partner A : 200 m sprint (tags Partner B)
Partner B 200 m sprint (Partner A: resting)
–> straight into:
Partner A: 9 DB Front Squats 35/25
6 DB S2O 35/25
3 DB Thrusters 35/25
Partner B: Sandbag Carry
*switch every 2 minutes*
(Partner A cannot continue on if Partner B drops the sandbag and vice versa)
REST 2 MINUTES
1 MINUTE MAX EFFORT SYNCHRO THRUSTERS with an empty barbell