CrossFit: 9AM:
10 Min AMRAP with a partner.
Partner 1: 10 Tire Flips
Partner 2: Burpees
Switch partners after every 10 tire flips, record total burpees
10 Min AMRAP with a partner:
Partner 1: 15 KBS 53/35 + 30 Double Unders
Partner 2: Row for meters
Switch players after each round of KBS & DU. Score is total meters.
10 Min AMRAP with a partner:
Partner 1: Heavy Sandbag Carry 100m (shuttle 10m inside)
Partner 2: 5 Pull Ups
10 Push Ups
15 Squats
Switch Players after each Sandbag carry. Pick up where each partner leaves off. Example, if player 2 completes 5 pull ups, 10 push ups, 10 squats, player 1 finishes the round by starting with 5 squats. Score is total rounds of Cindy.
Bootcamp 8AM:
100 Reps with a partner of:
1. Push Ups
2. Abmat Sit Ups
3. Wall Balls (beginners air squats)
4. KBS
5. Plank Rows (R + L =1)
6. Step Ups (R=1, L=2)
7. Burpees (Beginners, no push up burpee)
Complete 100 reps total per team. While partner 1 is doing the movement, partner 2 is rowing 200m. Switch every time a partner completes the row.
