11/24/2018 – Saturday’s WOD

CrossFit Praus – CrossFit

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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.

Metcon (No Measure)

Partner workout:

Station 1: AMRAP 6

15 Synchronized Burpees

30 Partner Sit ups

Station 2: AMRAP 6

15 Synchronized Wall balls

30 Synchronized Push Ups

Station 3: AMRAP 6

15 Kettlebell Swings (each)

30 Alternating Box jumps

Station 4: AMRAP 6

15 Partner Deadlifts

30 Toes 2 Bar

** One minute transition between stations.**