Friday 180504

I. General Warm-Up

400m Run

10 PVC Pass-thrus

10 Hollow Rocks

10 Walking Lunges

10 Hanging Scap depressions


II. Workout Of The Day

With a partner:

25 Minute AMRAP:

Partner 1 250m Row while Partner 2 holds Plank (then switch)

Partner 1 15 Pull-ups while partner 2 holds dead hang (scale as needed-if needed perform “hang” from ring row position) (then switch)

Partner 1 200m Run while Partner 2 holds plate overhead (45/35; 35/25; 25/15) (then switch)

Partner 1 30 Walking Lunges while Partner 2 holds bottom of a squat (then switch)


*if the “non-working” partner rests on the hold, Partner 1 has to stop and cannot keep accumulating reps

*250m Row = 25 reps, 200m run = 20 reps

*if you have a 20# vest, wear it



Fun partner workout to close out the week. This will be tough, as you have to continue working even during your “rest” periods. It will feel like a long 25 minutes so be sure that you and your partner are being smart about how you come out of the gates. Scale Pull-up reps as needed. If desired, go Rx+ and add a weighted vest!


III. Supplemental Work


Back Squat

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

3x3 @85%

*rest 2-3 minutes between

Crossfit Enhance