PRIMUS CrossFit Orlando

Tuesday, 11-26-2019

Dynamic warm-up:
40” on / 20” rest – 10 movements

  • Ball slams
  • Lunges
  • Planks
  • High knees
  • Jumping jacks
  • Air squats
  • Flutter kicks
  • Russian twists
  • V-ups
  • Overhead squats with PVC

Also warm-up these movements: Tire flips, 1 minutes of easy rowing. Spend 5’ warming up overhead squats to working weight.

Partner Workout (split reps except for running) – 28’ time cap
16 Tire flips
1000m row
60 Overhead squats (95/65)
100 Push-ups
100 Hammer strikes
400m run
60 ball slams (20/14)
60 Front rank lunges (95/54)
60 Pull-ups
400m equipment run with your barbell + weights
16 Tire flips

Rx+: ball slams (25/20), overhead squats & front rack lunges (115/75)

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