1/31 Beast Mode Partner WOD

CrossFit Lehi – CrossFit Class

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(No Measure)

10 minute warm up:

10 x Burpees

10 x Push ups

10 x Air squats

10 x Jumping squats

10 x Stationary lunges (25/15) per leg

10 x Sit ups

10 x Spealler stretches

10 x 10 second hollow holds

10 x 10 second superman holds

then 10 minute game:

Burpee Ball Challenge Competition

WOD

Metcon (Time)

Partner WOD (30 minute time cap):

Partners work together except for sandbag runs, where non-running partner does specified hold, then switches.

100 Air Squats (rx+: med ball cleans 20/14)

200m sandbag run (60/40, or 20lb vest for beginners) While partner A runs, partner B does Hollow Hold, then switch.

90 Sit ups (rx+: med ball sit ups 20/14)

200m sb run (Partner B: Handstand Hold)

80 KB Russian Twist (R+L = 1)(35/26). (rx+ 53/35)

200m sb run (Partner B: Hold at bottom of squat)

70 Push-ups

200m sb run (Partner B: High Plank Hold)

60 Pull-ups (rx+: C2B pull-ups)

200m sb run (Partner B: hang from bar)

50 Box jumps (24/20) (rx+: 30/24)

200m sandbag run (Partner B: stationary reverse lunges)

40 Slurpee (Slam Ball + Burpee 25/15)

200m sandbag run (Partner B: tabletop hold)

30 Walking lunges (15/10) (rx+: 25/15)

200m sandbag run (Partner B: high plank hold)

20 Handstand push-ups

200m sandbag run (Partner B: tabletop hold)

10 Burpees

Rope Climb 15’. (Partner B: cheer partner on.)

Post WOD

– Active stretch 5 mins