Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP…
-In teams of 2 (need a light or moderate KB)
P1 → Bike @ EZ Pace
P2 → 10 Active Spiderman + 10 KB Swings + 5/5 KB Clean (P2 is timer)
-then switch!-
P1 → Bike @ MOD Pace
P2 → 20 KB Taps from Plank + 5/5 KB Thruster + 10 KB Goblet Lunge
-then switch!-
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
75-60-45-30-15
Cal Bike
50-40-30-20-10
“Synchro” Walking Lunges
*On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and synchronized. Each partner completes 50-40-30-20-10 while working at the same time.
**While on the Bike portion, the resting partner must “hold the baby” (1) KB or DB (53/35) or (50/35). The KB/DB must be passed between partners at the switch and may never go to the ground until each set of the bike is completed. The KB or DB remains on the ground while the partners lunge. KB/B can be held in any position, just don’t drop the baby!
(Score is Time)
Who says we can’t have a mid-week partner WOD?!
Pick a buddy, turn on the motivation, and have fun!
Optional Finisher
Metcon (No Measure)
3 SETS
20 Bicycle: Alternating knee to elbow (right knee to left elbow and vice versa)
20 Hollow Rocks
-Rest as Needed b/t Sets-
(No Measure)