Partner WOD

Great Woods CrossFit – Beginners/On-Ramp

Warm-up

2 Rounds of:

200m Run

20 Jumping Jacks

20 Air Squats

200m Run

10 Dumbbell Push Press

10 Alternating Reverse Lunge

-then-

10 Minutes Stretch of Choice

-Calves/Ankles

-Shoulders (Overhead Band Distraction)

-Quads (Quad Pull/Couch Stretch)

-Hips (3D Hydrant)

Metcon (Time)

Partners will alternate full rounds, completing five rounds EACH for time, of:

200 Meter Run

7 Dumbbell Push Presses

14 Alternating Reverse Lunges w/ DB Farmer’s Carry