PRIMUS CrossFit Orlando

Tuesday, 04-02-2019

Warm-up with 12’ of Tabatas (20” on/10” off x 8 sets per movement with 1’ break between movements)

  • Burpees
  • Mountain climbers
  • Kettlebell swings (53/35)

Conditioning
Partner Workout. U-go-I-go style.
400m equipment carry (115/85)
50 PVC pass throughs
50 Dumbbell snatches (50/35)
50 Toes to bar
50 Thrusters (115/85)
80 Partner ball toss situps (20/15)
60 Push-ups
30 Burpee pull-ups
400m run

Rain modification: If rained out, switch rows to 600m. First row will have one partner doing back rack barbell hold (115/85) while other partner is rowing.

WOD Notes: The tabatas will be an active warmup and conditioning piece. The partner WOD should be a fun, medium intensity workout with a mix of high skill and low skill movements. Modify movements as needed. Both partners will go on the runs. Split reps on all other movements.

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