CrossFit Empire South – CrossFit
Bring your special other half today and do today’s Valentine Date WOD!
Metcon (Time)
“Love and CrossFit”
For Time; Teams of 2: (35 min cut off)
Buy-In: 25 Syncro Burpees
Then 4 Rounds of:
50 Kettlebell Swings
50 Alternating Jumping Lunges
50 Sit-Ups
Cash-Out: 25 Syncro Burpees
Teams will break up reps as needed. One will work while other performs a type of isometric hold.
Partner Burpees: Syncro means at the same time! Together.. for life, right?
Kettlebell Swings: Partner A performs Kettlebell Swings while Partner B hangs from Pull Up bar. Switch as needed.
Alternating Jumping Lunges: Partner A performs alternating jumping 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 performs a low plank hold.
