REMINDER: CFR Community Shin Dig tomorrow night! 6pm is the FREE class for your friends and family and then BBQ some burgers, have some beers (BYOB) and get our groove on after!
A BIG shout out to our CrossFit guest from Denmark – Sukh!! Great to have you come out and train with us buddy.
Today’s workout is going to be based on partner work. Everything you do today with be with a partner. So saddle up and get ready to win this mini competition. Winners get a pat on the ass!
W/U -
Full distance of the box (each partner complete one round)
Partner side to side ball throw
Partner wheel barrel
Partner Firemans carry walk
TECH -
You and your partner will have 15-20 minutes to do each of the following:
** Free standing handstands (assit your partner where needed) – if they can do the handstand without difficulty, they must practice free standing handstand pushups.
** Static unassisted Pullups (partner assisted if needed)…if done well, partner must be weighted
** Bar climb overs. This will be more instruction for your partner than to assist physically. Encourage and direct them over the pull up bar station.
WOD-
With the same partner, complete for time (best partner group time wins!) complete the following:
2 rounds
20 (10ea) med ball cleans to throw (one ball)
200m med ball run (exchange the ball between partners by having one follow and pass with the other holding ball out to the side – idea is to sprint)
20 Med ball over unders. Stand back to back, place med ball overhead to pass to partner, they then put under to pass. Change direction after 10.
200m med ball over head run. Drop it to your partner every 10 paces, partner is to pick it up, put over head and run 10 paces, repeat.
20 (10 each) Med ball situps
