Friday, February 14, 2020

CrossFit Empire South – CrossFit

Today is our special Valentine’s Day WOD! Bring your special other OR just a friend for a free WOD!


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Metcon (Time)

“Cupid’s Shuffle”

For Time; Teams of 2: (35 min cut off)

Buy-In: 30 Partner Burpees

Then 4 Rounds of:

50 Kettlebell Swings

50 Alternating Lunges

50 Sit-Ups

Cash-Out: 30 Partner Burpees
Teams will break up reps as needed. One will work while other performs a type of isometric hold. Once the “4 Rounds” begin, the kettlebell MUST stay off the ground for the entire 4 Rounds. 3 Burpee penalty for both athletes if the kettlebell is set on the ground!

Partner Burpees: Partner A holds a low plank while Partner B performs a burpee and jumps/steps over Partner A. Switch as needed.

Kettlebell Swings: Partner A performs Kettlebell Swings while Partner B hangs from Pull Up bar. Switch as needed.

Alternating Lunges: Partner A performs alternating lunges while Partner B holds the Kettlebell in a Waiter’s Hold. Switch as needed.

Sit-Ups: Partner A performs Sit Ups while Partner B holds bottom position of a goblet squat. Switch as needed.

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