Partner Intervals and Mobility

Sep 8, 2016 | WOD

CrossFit ATR – CrossFit

Warm-up

A)

20 Windshield wipers

10/10 Pallof press

10 Scorpions

20 Medball Russian twists

2x Banded lateral shuffle

3×10 T-Y-Ext Rot w/ Press

B)

Toy soldiers

Toe touches

Cossack squats

High knees

Butt kicks

3x Jog / run / sprint (30 total meters)

Cardio-Endurance

Metcon (Time)

Partner WOD

For time:

200 Meter Sprint

400 Meter Row

800 Meter Run (Together)

400 Meter Row

200 Meter Sprint

*One partner works while one rests. Both must complete the full workload.

Mobility

12 minutes of Hip/Quad opening work.