Warm-Up: There will be an organized group warm-up with several challenging and fun mobility exercises.
WOD: Partner Relay Circuit:
Partner teams will start at first row of cones and do a
total of 20 burpees (only 1 person works at a time), then fireman’s carry 50 ft to
the next row of cones. At 2nd row, do a total of 30
sit-ups with your partner and then fireman’s carry 50 ft to the 3rd row of cones. At 3rd row, do a total of 40 squats with your partner and then fireman’s
carry 100 ft back to the start line.
Conduct 3 rounds of this relay circuit, but after everyone finishes the 1st and 2nd relay circuit, the group will do 3
"ladder" sprints (also known as "lines" or "cones").
3 comments:
The workout this morning was challenging but great! Great group of fellow Crossfitters, it was Cool to have the Superintendent and Commandant also.
That was really fun. Teamed up with Caleb, originally we had planned on each of us doing all the reps, but when the Comm and Sup showed up we knew we had to keep pace. Also, the Tabata squats with rest at the bottom kinda sucked - loved 'em! Not sure of a time, but really enjoyed it.
I did the workout on my own at the beach (1/2 the amount of reps since I didn't work with a partner). Very challenging after having a baby 4 weeks ago and just starting to be able to workout again, but it felt great!! Can't wait to get back to join all of you for the workouts!
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