CrossFit Fixx – Partner WOD
7min run or airdyne warmer
3min Hip mobility work
:90 Glute bridge hold w/ barbell on lap
:90 cont TGU work (moderate load KB)
Metcon (AMRAP – Rounds and Reps)
Friday Partner WOD
20 min AMRAP
-allow for a 10 min warm up for BS prior to wod start
12 HR pushups
7 Strict Chin Ups
Score is total rounds completed, and total squatted. Put BS weight in comments.
“*Each partnership determines their own back squat weight. They can either go for fewer, heavy reps – or many, lighter reps.
** While partner A is completing 1 round, partner B is squatting their predetermined weight as many times as possible. Once partner A has completed 1 round, they switch. Athletes must agree on a weight and share the barbell.
3min cool down of choice