PRIMUS CrossFit Orlando

Tuesday, 03-12-2019

12’ HIIT warmup – 40” on/20” off

  • High knees
  • Mountain climbers
  • Air squats
  • Alternating push-ups with slammer ball
  • Reverse burpees
  • Ball slams
  • Sit-ups with slammer ball
  • Burpees
  • Russian twists
  • Plank hold
  • Flutter kicks
  • Lateral box step-overs

Conditioning. AMRAP 22′
Partner WOD. U-go-I-go.

100m bear crawl both partners
100 KB swings (72/53) (53/35)
80 Partner ball toss sit-ups (25/20) (20/15)
60 Lateral burpee over barbell
40 Lateral box step-overs with dumbbells (30/15)
20 thrusters (155/105) (135/95)
10 sandbag get-ups

Notes: Partners should be good and warmed up after the HIIT. The partner WOD is mostly grunt work with some heavy thrusters, so you be able to keep your foot on the gas no matter your skill or experience level. For an additional challenge, RX athletes can try the heavier kettlebell, ball toss, and thrusters. Most teams will be able to start on a second round…try to at least get past the second round of bear crawls. Pick a lower box on the lateral step-overs than you would normally use on box jumps or step-ups.

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