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Saturday 4021

Published on September 19, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

(No Measure)

CFBV JA’s & Dynamic Warm Up

Metcon

Metcon (Time)

In teams of 2:

For Time:

50 Double Unders

50 Sit-ups with Med Ball

400m Run with Med Ball

5 Curtis P’s 65/95

40 DU

40 Sit-ups with Med Ball

400m Run with Med Ball

5 Curtis P’s 65/95

30 DU

30 Sit-ups with Med Ball

400m Run with Med Ball

5 Curtis P’s 65/95

20 DU

20 Sit-ups with Med Ball

400m Run with Med Ball

5 Curtis P’s 65/95

10 DU

10 Sit-ups with Med Ball

400m Run with Med Ball

5 Curtis P’s 65/95

*Double unders broken up any way. The number listed is the total to be completed as a team.

**Partner A & B sit across from each other. Parter A has med ball and he/she completes a sit up. Med ball touches ground above head. As partner A sits up toss ball to parter B. both parters sit up weather you have med ball or not. i.e. Partner A and B will each be doing 50, 40, 50 20, & 10 sit ups.

*** Both partners run each time. split up the work with the med ball in any way.

**** 5 curtis p’s for each partner each round. 1 curtis p = Hang Squat Clean + Lunge + Lunge + Push Press.

Cool Down/Stretch