Saturday, 17 January 2015

MP CrossFit Tulsa 011715



Partner Row

Row 300m

6 alternating rounds


For total time



“Two Ladies and a Dude”

Partner style*

4 rounds of “Lola”:

30 Double Unders

20 Knees-2-Elbows

10 Handstand Push-ups


6 rounds of “Cindy”:

5 Pull-ups

10 Push-ups

15 Squats


8 rounds of “Rooster”:

10 Burpees

20 Double Unders


For Time

*For Lola and Cindy, partners alternate exercises each round. For Rooster, partners alternate rounds.



Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00



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