CrossFit Evergreen – CrossFit

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Hold It! (Inspired by John Hays) (AMRAP – Rounds and Reps)

In a 20 minute AMRAP, In teams of two, do the following:

– Partner #1: bird dog hold, 30 seconds each arm 10/5

– Partner #2: 100m OH carry 95/65

– switch and repeat movements

– #1:60 seconds, side plank w/ arm extended 10/5

– #2: 100m fingertip carry 35/25

– switch and repeat movements

– #1: 60 seconds, weighted plank 35/25

– #2: 30 seconds, side delt hold 10/5

– switch and repeat movements

– #1: 60 seconds, side plank w/arm extended 10/5

– #2: 30 seconds, front delt hold 10/5

– switch and repeat movements

– #1: glute bridge hold 35/25

– #2: 10 weighted push ups w/ 3 second hold 55/35

– switch and repeat movements

– both partners work at the same time, switch when both have completed movements

– each partners movements = 1 rep (that means one completed round = 20 points)