Partner WOD

Trade places with one person, who would it be?

Warm-up 15

25 x Jumping Jacks (arms behind you)
10 x Jumping Jacks (forward and back)
4 x Long Lunge (with twist)
6 x Single Leg Lateral Lunge (onto heal)
10 x Bent Over Swing
4 x Hamstring Stretch w 5 x Push Up
Arm Circles
6 x Palms to Sky w Twist

Metcon (AMRAP - Reps)

21 min Partner AMRAP:

80 Calorie Row/Bike
60 Toes to Bar
40 Wall Balls (20/14) 10 ft
20 Cleans (135/95)

*Only ONE person works at a time.

*Must switch every 10 (reps/cals)

Cut Season Cash Out

100 Bicycle Crunches

Out of Town WOD

BURPEE/ SIT UPS LADDER: DO 10 BURPEES ....GO TO OPPOSITE SIDE OF ROOM......DO 2 SIT UPS. RETURN TO ORIGINAL SIDE DO 9 BURPEES......GO TO OPPOSITE SIDE OF ROOM......DO 4 SIT UPS. DECREASE BURPEES BY 1 AND INCREASE SIT UPS BY 2. WORK YOUR WAY DOWN TO ONE BURPEE AND UP TO 20 SIT UP

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD