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