OutFit

Seaward CrossFit – Open Gym

Metcon (No Measure)

In teams of 4:

2- 8 minute WODs AMRAP format

WOD 1:

Station 1

Partner 1 performs a goblet squat hold while

Partner 2 completes 15 Wall ball shots

Then partners 3 and 4 perform while partners 1 and 2 rest. Then partners 1 and 2 switch roles while 3 and 4 rest, etc.

Station 2

Partner 1 performs side plank hold while

Partner 2 completes 15 push ups

* same format as above

Station 3

Partner 1 performs a hollow rock hold while

Partner 2 completes 15 Russian Twists (L +R =1)

* same format as above

Station 4

Partner 1 performs a hang hold while

Partner 2 completes 15 Pull ups or Ring rows

* same format as above

WOD 2:

In similar format above, team members will perform each of the first two movements individually then perform burpees together as a team.

21 KB Swings American or Russian

15/12 calorie row

9 burpees

15 box jumps or step ups

9 calorie bike

6 burpees

9 DB Thrusters

6 slam balls

3 Thrusters

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