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PARTNER CROSSFIT

WARM UP

400-300-200-100m

After each set:

10 Hollow Body Rocks

10 Superman

5 Inchworms


BARBELL WARM UP

5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

5 Slow Wall Squats


CONDITIONING

“FOREVER FAT”

For Time with a partner:

100 Cal Row – Partner Hold barbell In Hang Position


100 One Legged squat Alternating (use band) – Partner Hold barbell In Overhead Position


100 Alt. KB Snatch – Partner Hold barbell In Front Rack Position


100 Cal Row – Partner Hold barbell In Hang Position


While A works, B remains in hold position. If the bar falls, A stops the movement or switches with the partner

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