PRIMUS CrossFit Orlando

Tuesday, 1-28-2020

Dynamic warm-up:
40” on / 20” rest – 12 movements

  • Jumping jacks
  • High knees
  • Push ups
  • Plank hold
  • Air squats
  • Russian kettlebell swings
  • Flutter kicks
  • Jumpies
  • V-ups
  • Lateral box step-up / step-downs
  • Overhead squats with PVC
  • Bicycle kicks

Demo tire flips and practice. Warm-up other movements.

Partner Workout (split reps except for running) – 26’ time cap

20 Tire flips
400m Run
50 Partner ball toss situps (20/15)
50 Snatches (95/65)
400m run
50 Kettlebell swings (53/35)
50 Wall balls (20/15)
50 Box jumps (24/20)
400m Run
20 Tire flips

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