Warmup:

Heal2Toe 30’

High Knees 30’

Butt Kickers 30’

A-Skip 30’ *

B-Skip 30’ *

30 Single Unders

10 Calf Pedal in Down Dog

10 Huggers

1:00 Ski Erg

Super Squat Hip Sequence*

Videos courtesy of Runify and Mobility WOD, respectively.

 

WOD:

Partner WOD

4 Rounds For Time:

400M Run (together)

100 Double Unders*

30/24 Cal Ski Erg*

 

 

*One partner works on dubs while other partner works on Ski Erg. Partners can switch positions as needed until both cals and reps for the round are completed.

 

Time Cap – 30 Min

Video courtesy of CrossFit HQ.

Today we have a sweet partner WOD where both of you are continuously moving. The 400M run is done together, so the pace should be set by the slowest member.  When you both come in from the run, one partner will begin double unders and one will begin the cals on the ski erg.  You can each stay on the same movement the while time or switch positions as often as needed. The round ends when both the cals on the ski erg and the double unders are complete. IF one partner finishes all the dubs before the cals on the ski erg are complete (or vice versa) then one partner rests while the other works until both movements are complete.

 

Scaling Options:

Run -> 500M row

Dubs -> 200 Single Unders

Ski erg -> cut cals to 24/20

 

Cool Down:

Calf Pedal in Down Dog – 30 per side

 

Banded OH stretch – 1 Min per side