12.16.2016

CrossFit Bridgemill – CrossFit

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Warm-up

Metcon

KBS-BJ-Situp-Run Teams of 2 (Time)

Teams of 2: (no rest between rounds_

A. Partner 1 performs 50 KB swings while Partner 2 holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing

B. Partner 1 performs 50 box jumps while Partner 2 holds a 45lb/25lb plate overhead. Switch.If overhead position is broken perform 5 burpees each before continuing

C. Partner 1 performs 50 Situps while Partner 2 holds the bottom of a Squat. Switch. If squat position is broken perform 5 burpees each before continuing

D. Partner 1 performs a 400 run, while Partner 2 holds an elbow plank. Then swap for 2 runs EACH. If plank is broken, perform 5 burpees each when runner gets back before continuing.

This is for time

Rx+: Rest 4 minutes then, Tabata GHD back extensions (use your own stop watch)

The total time it takes the team to complete the partner workout is the score for the day for athletes doing just Rx.