17 Feb ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

Then

2 rounds

10m bear crawl

8 bottom up KB press (per side)

10m duck walk

8 kip swings

Metcon

Metcon (AMRAP – Reps)

Two Parts (with a Partner)

(A) “Tunnel of Love,” For Time:

1000 meter Row (Partner 2 Jumps Rope*)

(B) “Roses are Red, Violets are Blue…So are Medicine Balls,”.

20 AMRAP

50 Partner Med Ball Russian Twists

40 Partner Med Ball Sit-Ups

30 Med ball clusters

20 Wall Ball Shots
For Part A, start the row and jump rope together and switch each 500 meters. If partner jumping rope breaks, rowing partner must put down the rower handle and both partners wait 15 seconds before resuming.

For Part B, use a single medicine ball throughout. For the Russian Twists, partners sit back-to-back with feet elevated off the floor and rotate to hand the ball to each other. Each hand off is one rep. For partner sit-ups, sit facing each other. Partner must touch the ball on the ground behind their head, sit-up, then hand or pass the ball to their partner to complete one rep. For the med ball clusters and wall balls, alternate reps between partners.

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