Partner WOD

DO YOU LIKE BURPEE'S?

CrossFit Hard Full Body Warm Up

400m Run or
500m Row or
2 min Jump Rope

Banded Hip Flexor and Adductor stretch

In any order spend 5 mins
10 Wall squats
10 Good mornings or GHD Hip extensions
10 Sit ups or GHD situps
10 Kipping Swings
10 Pull Ups or Ring Rows
10 Push Ups or Ring Dips
3 Wall Walks or Hand Stand Hold

Metcon (AMRAP - Rounds and Reps)

"Bad and Boujee"
20 Minute Partner Ladder

10 Cal Bike/Row
5 Burpees over the Rower

20 Cal Bike/Row
10 Burpees over the Rower

etc.

***break it up however you want, 1 person working at a time***
***Cals go up by 10 and burpees go up by 5 every round***

Cash Out

100 Wall slam sit ups

Out of Town WOD

21-15-9 REP ROUNDS FOR TIME: WALKING LUNGES (EACH LEG) HANDSTAND PUSH-UPS

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