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PARTNER CROSSFIT

WARM UP

2 Round not for time:

200m machine

10 Hollow Body Rocks

10 Superman

5 Inchworms

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

5 Slow Wall Squats


CONDITIONING

“BARA TEAM SERIES”

For Time: (in pairs)

1000m Row

40 Double Dumbbell Deadlifts

1000m Ski

40 Double Dumbbell Shoulder-to-Overheads

2000m Bike Erg

40 Double Dumbbell Squats

2000m Bike Erg

40 Double Dumbbell Shoulder-to-Overheads

1000m Ski

40 Double Dumbbell Deadlifts

1000m Rows


ABS

20” on/15” off x 9:

1. Alt. SL V-ups

2. Side V-ups (L)

3. Side V-ups (R)

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