02/07/2019

7
Feb

02/07/2019

Rubicon CrossFit – CrossFit

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Warm-up

2 minute Jump Rope

then, 2 Steady Rounds:

30 Jumping Jacks

20 KB Swings

10 Single Leg KB Deadlifts

Mobility

2 minutes each:

– Pigeon Stretch (1min/side)

– Push-up to Down-dog

Movement Review

Points of Performance:

Dead Lift: https://youtu.be/op9kVnSso6Q

Pull-ups: https://youtu.be/r45xLlH7r_M

Back Squat: https://youtu.be/ultWZbUMPL8

Toes-2-Bar: https://youtu.be/_03pCKOv4l4

Partner Wod

Partner WOD, You scratch my back, I’ll scratch yours!!! (Time)

For time:

200m Run Together

50 Deadlift (155/105)

200m Run Together

50 Pull-ups

200m Run Together

50 Back Squats (155/105)

200m Run Together

50 T2B

200m Run Together
In today’s partner WOD, all the running is done together while the barbell and gymnastic movements are done with one person working at a time. Barbell and gymnastic work can be broken up however teams want as long as the work is split up equally!!!