PARTNER WOD 11/7/20


CrossFit Newtown – CrossFit

9:00
https://us02web.zoom.us/j/87287446008

Warm-up

10 Cat Cows

then

3 Rounds

4 Sumo Stance Walkouts

10 Leg Swings each direction

8 Step Ups (Box Jump with Step down in Rounds 2 and 3)

Mobility:

Calf Stretch :90 Seconds on each side

Metcon

Metcon (Time)

12 Rounds For Time with a Partner (Alternating Rounds)

12 Kettlebell Swings (50/35)

10 Sit Ups

8 Burpee Box Jump Overs (24/20)

100m Run (6 Each).

In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).
30 Minute Time Cap

CFV

WARM UP

10 Cat Cows

then

3 Rounds

4 Sumo Stance Walkouts

10 Leg Swings each direction

8 Step Ups (Box/Object Jump with Step down in Rounds 2 and 3)

Mobility:

Calf Stretch :90 Seconds on each side

METCON

12 Rounds For Time:

12 Kettlebell or DB Swings

10 Sit Ups

8 Burpee or Object Box Jump Overs

100m Run

Switch After Fully Completed Rounds (6 Each).

In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).

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