PRIMUS CrossFit Orlando

Tuesday, 10-01-19

Dynamic warm-up:
30” on / 15” rest – 11 movements

Ball slams
Jumping jacks
Push-ups
High knees
Plank hold
Air squats
KB high pulls
Flutter kicks
Jumpies
V-ups
Overhead squats with PVC

Warm-up: Tire flips, Toes to bar, 200m running

Conditioning: For Time with 25 min time cap.

Partner Workout (split reps except for running)

16 Tire flips
400m run
50 Push-ups
50 Overhead squats (95/65)
100 Hammer strikes
800m run
50 Kettlebell swings (53/35)
50 Kettlebell high pulls
50 Toes-to-bar
400m run
16 Tire flips

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