Happy Pump Day

16
Oct

Happy Pump Day

CrossFit Dunwoody – CrossFit

Everybody Needs a Friend on Wednesday (AMRAP – Rounds and Reps)

20min AMRAP with a Partner (L3)

400m Run each (Partner runs separately)

15 Box Jumps each (24/20)

*other partner holds plank – any style

15 Slam Balls each (20/15)

*other partner hangs from pull-up bar – any grip

20min AMRAP with a Partner (L2/L1)

400m Run each (Partner runs separately)

15 Box Jumps/Step-ups each (20/16)

*other partner holds plank – any style

15 Slam Balls each (15/10)

*other partner hangs from pull-up bar or holds ring row
**If you are participating in FNL, this is a great workout to move smooth and efficiently so you are ready to rock on Friday**

**If you are ready to go wild, sprint your runs and push for speed on your box jumps and slam balls**

Mobility

2 Rounds:

1 min each leg Couch Stretch

1 min each leg Spider Lunge

1 min foam roll upper back