This is the “before” of yesterday’s pic.

If you have a friend that has been wanting to try CrossFit, bring them!

 

Conditioning:

Partner WOD

“Friends and Family”

As partner groups, perform as many rounds as possible in 12 minutes of:

200m Sprints x 2

20 Pull-ups

20 Wall-Ball Shots (20/14) @ (10/9′)

40 Jump Rope Singles

 

…Rest 5 minutes

 

As partner groups, perform as many rounds as possible in 12 minutes of:

20 Calories Rowed

20 Plate-facing Burpees

20 Wall-Ball Sit-up Throws (12/8) @ 7m

 

For Score

Compare to Saturday, 15 August 2015

All exercises are equal work. One partner working at a time.

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Couch Stretch – 1:30/side

 

 

Post scores and experiences to comments