CrossFit Black Box – CrossFit
Warm-up (No Measure)
60 Second Pigeon Pose
60 Second Couch Stretch
20 Frankenstein Steps
100m Jog/20 Jumping Jacks
10 Alternating Lateral Lunges
Metcon (AMRAP – Rounds and Reps)
Team of 2:
10 Thrusters, 95/65 or equivalent dumbbells/kbs
15 Weighted Sit-ups
*One partner completes a full round while the other partner rests. Score is total rounds and reps completed by both partners.
Weighted situps can be with a medicine ball, dumbbell, or other weight held at the chest.
Zoom WOD invite info below:
Topic: 10:00AM Partner WOD
Time: Apr 11, 2020 10:00 AM Eastern Time (US and Canada)
Join Zoom Meeting
Meeting ID: 831 669 631
50 Strict Pull-ups
100 Hand Release Push-ups
If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan
To learn more about Severin click here