CROSSFIT 14/11/2018

0. Warmup max 15 min

A. Prep for WOD
coach defines various animal flow movements in a 45sec working/ 15 sec resting interval

B. Conditioning

In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:
partner A: 20 Calories of Assault Bike or Row
partner B: 20 Dumbbell Thrusters (22,5/15kg)
partner A: 20 Dumbbell Box Step-Overs (22,5/15kg to 24″/20″ Box)
partner B: 20 Pull-Ups
partner A: 20 Box Jumps (24″/20″)

then in different order:

In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:
partner B: 20 Calories of Assault Bike or Row
partner A: 20 Dumbbell Thrusters (22,5/15kg)
partner B: 20 Dumbbell Box Step-Overs (22,5/15kg to 24″/20″ Box)
partner A: 20 Pull-Ups
partner B: 20 Box Jumps (24″/20″)

 

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