CrossFit Evergreen – CrossFit
Warm-up
Partner 1 rows 250m
Partner 2 holds plank
switch 2x’s
Stay Together (Time)
– this is a 2 partner WOD for time:
– run 100m together w/wallball 20/14
– 10 partner burpees
– 10 pass the ball abmat sit-ups
– 10 wall balls
– run 200m together w/ wall ball
– 20 partner burpees
– 20 pass the ball abmat sit-ups
– 20 wall balls
– run 300m together w/ wall ball
– 30 partner burpees
– 30 pass the ball abmat sit-ups
– wall balls
– run 400m together w/ wall ball
– 40 partner burpees
– 40 pass the ball abmat sit ups
– 40 wall balls
Run-take wall ball and pass to partner when tired.
Burpee-lay on belly next to partner. Partner 1 jumps over partner 2 and burpees, repeat. Then partner 2 does the same. 2 burpees at a time.
Abmat situps-Face each other with toes together. One partner does abmat w/ball while other partner does abmat without ball, switch when sit up. One rep every time ball comes to toes.
Wall balls-Share reps. Split by 5 reps or 10.
– partners run together and carry 1 wall ball, switch as needed, or get tired
Stay Together (Time)
– this is a 2 partner WOD for time:
– run 100m together w/wallball 20/14
– 10 partner burpees
– 10 pass the ball abmat sit-ups
– 10 wall balls
– run 200m together w/ wall ball
– 20 partner burpees
– 20 pass the ball abmat sit-ups
– 20 wall balls
– run 300m together w/ wall ball
– 30 partner burpees
– 30 pass the ball abmat sit-ups
– wall balls
– run 400m together w/ wall ball
– 40 partner burpees
– 40 pass the ball abmat sit ups
– 40 wall balls
Run-take wall ball and pass to partner when tired.
Burpee-lay on belly next to partner. Partner 1 jumps over partner 2 and burpees, repeat. Then partner 2 does the same. 2 burpees at a time.
Abmat situps-Face each other with toes together. One partner does abmat w/ball while other partner does abmat without ball, switch when sit up. One rep every time ball comes to toes.
Wall balls-Share reps. Split by 5 reps or 10.
– partners run together and carry 1 wall ball, switch as needed, or get tired