PRIMUS CrossFit Orlando

Tuesday, 12-17-2019

Dynamic warmup – 10 x 40″ on/20″ off

  • High knees
  • Air squats
  • Push-ups
  • Ball slams
  • Plank holds
  • Bar thrusters
  • Box step-ups
  • Russian twists (no weight)
  • Sit-ups
  • Dips on a box or bench

Partner WOD: 30′ AMRAP of the following:
60 Back squats (95/65)
60 Dips (any type)
60 V-ups
60 Box jumps (24/20)
60 Thrusters (95/65)
60 Push-ups
60 Russian twists with weight (20/15 slammer)
2 x 200m sprints per person one at a time

Rx+: Ring dips, heavier barbell (115/75), heavier twists (25/20)

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