CROSSFIT

National Day workout :

Warm up :

2 Rounds:

- 12 Cal Machine

- 12 Air squat

- 12 Shoulder taps

- 12 steps walking lunges

- 12 plate ground to overhead

- 12 Empty bar power clean

Partner workout:

53Min workout1 :

0-8 min :

- 2 heavy touch and go squat clean

* 2 min transition

10- 53 min :

For time :

Buy in :

- 53 Cal machine

2 Rounds :

- 12 Synchronized front squat

- 12 synchronized bar facing burpees

- 12 Alternating box jumps

Buy in :

- 53 synchronized wall- balls

2 Rounds :

- 12 Clean and jerk (Split )

- 12 synchronized hand release push ups

Buy in :

- 53 cal machine

2 Rounds :

- 12 partner deadlift

- 12 pull ups (Split )

Cash out :

- 53 Synchronized DB sit -ups

- 53 synchronized DB Russian Twist

- 53 synchronized leg raises