WOD – Crossfit Queens

Becky and I met this morning and did a pretty intense workout: 

Warm up – together

• 4 laps side shuffle

• 50 boxer jumping jacks

• 10 burpees

Phase 1: Repeat the following a total of 3 rounds through:

• 20 thrusters with 2 – 15 lb dumbells
• 20 triceps dips off bench
• 20 deadlifts with 20 lb dumbells
• 20 air squats
• Partner: Run until partner finishes routine (~400 meters) then switch

Phase 2: Repeat the following a total of 2 rounds through (we ran out of time so only did 2 rounds):

• 20 pushups
• 20 reverse lunges
• 20 bent over rows with heavy dumbells
• 20 air squats
• Partner: Run until partner finishes routine (~400 meters) then switch

Then: 

• Tabata situps (1 round)

Stretch and cool down