Saturday Partner WOD

7
May

Saturday Partner WOD

Announcements

Emerald Coast Throwdown June 25 (set up day) 26 & 27, 2021 at Fairgrounds. We still need lots of volunteers, especially on Sunday. If interested, please sign up here!—> https://swanscoring.com/Volunteer-2/
You will be rewarded for your efforts. Thank you for your continued support!

CrossFit VU – CrossFit

View Public Whiteboard

Warm up

Warm-up (No Measure)

3 rounds

5 scap push up

5 scap pull ups

5 kip swings

5/5 cossack squats

5 up downs

5/5 single leg glute bridge

Into..

Review sandbag carry + practice round of cindy

Partner Metcon

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2

On a 25 min clock

Buy In: 30 synchro burpees

Into..

AMRAP in time remaining

Partner 1: AMRAP Cindy

Partner 2: 150 foot sandbag carry (100/75)(75/50)

*When partner 2 gets back from the carry switch places

*Cindy = 5 pull ups 10 push ups 15 air squats

*Score is total rounds + reps of Cindy
Scaled

Fewer burpees

RR

Knee push ups