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PARTNER CROSSFIT

MOBILITY & WARM UP

3 Rounds:

200m


15 CAL


3 Rounds:

20 Air Squats


15 Banded Good Mornings 


10 Overhead Circles (Each Direction) 


5 Inchworms


BARBELL WARM UP

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Strict Press & Reach


5 Romanian Deadlifts


5 Front Squats


SKILLS & SPECIFIC WARM UP

Spend 5mins demonstrating:

Clean – Push Jerk


PARTNER CONDITIONING

“Perfect Bar” (Ygig)

3 Rounds:


1 Round of “DT”


200m run

1,000m Row


3 Rounds: (lighter barbell weight)


1 Round of “DT”


200 Meter Run


DT: 12 Deadlift – 9 Hang Power Clean – 6 Push Jerks

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