Saturday 2/15/2014 CrossFit Workout of the day
Warm up
8 min AMRAP
5 Squat Stretches
5 Push ups
10 Hollow rocks
10 Jump Squats
10 Pass Thru’s (PVC)
10 Prisoner squats on the wall
Training (Met-Con)
“OMG”
10 Min AMRAP
Partner A
10 KB Thrusters (35/26)
Then Hold KB’s Over head while partner B performs
10 Burpees 2 plate
Partner B must stop doing Burpees if partner A does not have the KB’s Overhead
Once Partner B completes the Burpees, partners switch places and partner B starts the thrusters
2 Min Rest
3 Mins Max Team wall Balls (20/14) 1 partner works at a time
2 Min Rest
10 AMRAP
10 KB Thrusters (35/26)
Then Hold Over head while partner performs
10 Burpees 2 plate
Hips do not have to show extension when hopping on the plate.
2014 02 14