Saturday, May 25th: Partner WOD with Coach Dana

24
May

Saturday, May 25th: Partner WOD with Coach Dana

Alpine CrossFit – CrossFit

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Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

**After every other movement do 5 kipping motions on the bar.**

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Metcon

Metcon (AMRAP – Reps)

Partner WOD: 3 Rounds for Total Repetitions

Alternating 1:00 Work ea. Partner (Other partner rests)

1) 1:00 Shuttle Sprints (50’= 1 Rep)

2) 1:00 KB SDHP (53/35)

3) Box Jump w/ Step-Down (24/20)

4) 1:00 Burpee’s