PARTNER WOD

THE FULL THROTTLE WARM UP #1

General Warm Up
3 rounds of:
Star Jumps x 20
High Knees x 20
Butt Kickers x 20
Mountain Climbers x 20
Lunges x 20

Mobility
Arm Circles x10/10
Across The Body Arm Swings x 20
Shoulder Rolls x 10/10
Torso Rotations x 10/10
Hip Circles x 10/10
Leg Swings x 10/10
Good Mornings x 10
Push Ups x 10
Air Squats x 10

Metcon (AMRAP - Rounds and Reps)

In teams of two, alternating complete exercises, complete as many rounds and reps as possible in 18 minutes of:
12 Burpee Box Jump-Overs (24″/20″)
9 Deadlifts (155/105 lbs)
6 Power Cleans & Jerks (155/105)

Out of Town WOD

For Time:
250 Air Squats

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD