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

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