Crossfit22

Protect and Serve

Crossfit in Bountiful, UT. We are here to protect (your body) and serve.

9/9/17

IF YOU ARE PAYING YOUR MONTHLY DUES TODAY PLEASE ADD THE $10 LATE FEE. NO EXCEPTIONS

BEAST

BEAST

WARM UP-Coach choice

Partner WOD:
“Hold Steady”
25 Minute AMRAP:
Plank Hold – Push-ups
Bottom of Squat Hold – Air Squats
Pull-up Bar Active Hang – Pull-ups
Handstand Hold – Push Press 75/55, 55/45, 45/30
Hollow Hold – Burpees
MB extended arm hold 20/14 – Box Jumps 24/20

While one partner maintains a hold, the second partner performs max effort reps of the associated movement. Partners switch when the first partner can no longer hold static position. Both athletes hold the static position once before moving on to the next pair of movements, cycling through the list until time ends. Record total number of reps shared between both athletes. 

Example: Kris and Shane are partners. Kris starts in a plank hold and Shane begins performing push-ups. After 2 minutes Kris stops her plank, Shane is on his 45th push-up. Shane then holds the plank position and Kris begins the 46th rep of push-ups. After 1 minute Shane ends his plank and both partners move onto the next hold and movement.