12/01/2018 – CrossFit Fixx
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12/01/2018

1
Dec

12/01/2018

CrossFit Fixx – Partner WOD

Warm-up

4 ROUNDS

P1: 100m Run

P2: Squats with slamball: – Slamballs: – Up-Downs: -Plank alternating slam ball taps*

*For the alternating taps, athlete will be in plank position with the ball 6 inches in front of them. They will alternate hands as they tap the top of the ball with their hand. Athletes will want to keep their legs in a wider stance to avoid rocking side to side in this exercise.

Metcon (Time)

PARTNER WORKOUT (Teams of 2)

2 ROUNDS FOR TIME

1 Mile Run*

100 Wall Balls (20/14)

100 Burpees

*Partners alternate 400m at a time on run. Reps of Wall Ball and Burpees can be split in any manner, one works while one rests.
45 minute time cap

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