HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (AMRAP - Rounds and Reps)

THE VALENTINES WORKOUT
In Teams of two one person works at a time. Split work as needed.

14 Min AMRAP:

14 Burpees Over Your Partner – one will jump over partner holding a plank (switch as needed)

14 Partner Wallballs (R+20/14, Rx 16/12) (rainbow style)

14 Partner Abmat sit-ups w/ WB (link feet and toss WB back and forth)

100m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

(one person pushes prowler or both push at the same time, your call)

Rest 2 Mins, then

4 Mins Max Effort Lover’s Carries – Men carry women down and back length of gym (fireman style or piggy back or "just married" style) and women will guide men wheelbarrow style (holding their feet while they walk on their hands) . Down one length of the gym equals 1 rep. Try to accumulate as many reps as possible during 4 mins.