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Sep
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2016

September 21, 2016

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CrossFit Queen Creek – CrossFit

Warm-up

10 min OHS shoulder and hip mobility

Overhead Squats (5×3-80%)

Metcon (Time)

Partner wod (2 partners)

4 rounds

200 m farmer walk 53/35/OH plate carry 45/35

then- alternating reps

40 box jumps 24/20 (20 each)

40 push ups (20 each)

40 squats

*20 min cap
partner one will be doing the farmers walk while partner 2 will be walking beside doing OH plate carry. Partners can trade from farmers walk to OH carry as often as they would like. You can not progress forward until the plate is locked out overhead. All other movements will be alternating reps 1 to 1.