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Happy Valentines Day!

13
Feb

Happy Valentines Day!

Lowry CrossFit – CrossFit

Two options for today. You can elect to do today’s partner Valentine’s Day workout, or make-up a wod you missed from earlier this week.

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MC: “TUNNEL OF LOVE + ROSES ARE RED” (AMRAP – Rounds and Reps)

Two Parts (with a Partner)

(A) “Tunnel of Love,” For Time:

1000 meter Row (Partner 2 Jumps Rope*)

*Switch every 500 meters; For each jump rope break both partners rest 15 seconds (mandatory)

(B) “Roses are Red, Violets are Blue…So are Medicine Balls,” AMRAP in 20 minutes of:

50 Partner Med Ball Russian Twists (20 lb)

40 Partner Med Ball Sit-Ups (20 lb)

30 Slam Balls (20 lb)

20 Wall Ball Shots (20 lb)

Use a single medicine ball throughout
For Part A, start the row and jump rope together and switch each 500 meters.

For Part B, use a single medicine ball (or slam ball) throughout. For the Russian Twists, partners sit back-to-back with feet elevated off the floor and rotate to hand the ball to each other. Each hand off is one rep. For partner sit-ups, sit facing each other. Partner must touch the ball on the ground behind their head, sit-up, then hand or pass the ball to their partner to complete one rep. For the slam balls and wall balls, break up the work as needed between partners.

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