CrossFit Empire South – CrossFit
Today is our special Valentine’s Day WOD! Bring your special other OR just a friend for a free WOD!
WOD TBA Soon!
For Time; Teams of 2: (35 min cut off)
Buy-In: 30 Partner Burpees
Then 4 Rounds of:
50 Kettlebell Swings
50 Alternating Lunges
Cash-Out: 30 Partner Burpees
Teams will break up reps as needed. One will work while other performs a type of isometric hold. Once the “4 Rounds” begin, the kettlebell MUST stay off the ground for the entire 4 Rounds. 3 Burpee penalty for both athletes if the kettlebell is set on the ground!
Partner Burpees: Partner A holds a low plank while Partner B performs a burpee and jumps/steps over Partner A. Switch as needed.
Kettlebell Swings: Partner A performs Kettlebell Swings while Partner B hangs from Pull Up bar. Switch as needed.
Alternating Lunges: Partner A performs alternating lunges while Partner B holds the Kettlebell in a Waiter’s Hold. Switch as needed.
Sit-Ups: Partner A performs Sit Ups while Partner B holds bottom position of a goblet squat. Switch as needed.