10.19.2021 FRIEND OR FOE

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KELLI

If you want to take part in the CrossFit competition LIFT MOVE WORK, click here to learn more and to sign-up.  We will schedule the single workout for next Monday.

 

Warm-up:
Row 2 Fish Games
2 rounds of Cindy with Strict Pull-ups
Dynamic Stretch

Strength:
Pendley Row
10    (5)2    (4)2    (3)2

WOD: FRIEND OR FOE II

Pair up with partner:
Sixteen 90-second rounds. During the 90 second rounds one partner will AMRAP one of the four following movements, while the other rows 200/175 meters, trying to row as fast as possible to limit their adversary’s/partner scoring potential, (the AMRAP stops early if the rower hits the 200/175m mark). They rest until 90 seconds is up then switch rolls. The four AMRAP stations are:

Slamball 40/30
Bike for Calorie
AB Mat Sit-up
KB Swing 55/45

Each partner does a station twice before moving to the next.
You are finished once each have person AMRAP’d each movement twice and each have rowed 8 times.

Score is total reps accumulated during your 8 AMRAPS.

Icing:
Seated Box Jumps (5)4