Friday, February 14, 2020

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!

View Public Whiteboard

Metcon (Time)

“Cupid’s Shuffle”

For Time; Teams of 2: (35 min cut off)

Buy-In: 30 Partner Burpees

Then 4 Rounds of:

50 Kettlebell Swings

50 Alternating Lunges

50 Sit-Ups

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.

https://youtu.be/Nglz6D0pJuY

Kettlebell Swings: Partner A performs Kettlebell Swings while Partner B hangs from Pull Up bar. Switch as needed.

https://youtu.be/RjkVdJaHdZk

Alternating Lunges: Partner A performs alternating lunges while Partner B holds the Kettlebell in a Waiter’s Hold. Switch as needed.

https://youtu.be/LHZdJXkw3tw

Sit-Ups: Partner A performs Sit Ups while Partner B holds bottom position of a goblet squat. Switch as needed.

https://youtu.be/PigXNhrjWOU

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s