Thanksgiving Day Partner WOD – 11/26

CrossFit Lehi – CrossFit Class

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Warm-up

Warm-up (No Measure)

Relay Warm-Up (Teams of 4)

Teammate #1 does the first movement then sprints back and tags teammate #2, who does same movement. Repeat until all four members have completed the

first movement, then begin next movement.

First relay team to complete the warm-up wins.

Bear Crawl

Karoake (facing one direction)

Karoake (facing opposite direction)

Crab Walk (moving forwards)

Crab Walk (moving backwards)

Duck Walk

Broad Jump

Inch Worm

Partner Leap Frog*

Partner Piggyback**

*Partner Leap Frog is done with two members of each team; each duo going both directions (40 meters total), then tagging the remaining two team members.

**Partner Piggy Back will also be done with two team members, one partner piggybacking 15 meters then switching with the other partner piggybacking on the way back 15 meters, tagging the remaining two members to complete it.

WOD

Metcon (Time)

Turkey Day Partner WOD

1 partner working at a time.

30 min time cap.

100 Snatches (95/65#)

100 Box jumps (24/20″)

100 KB Swings (53/35#)

100 Calorie row

100 Cleans (95/65#)
To qualify for Rx plus for this wod you must complete the entire wod as an individual with the specified weight and reps!!!

Post WOD

Coach-led cool down, stretch