North Raleigh Crossfit Creatd by Cardinal Gru Marketing
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©2017 NORTH RALEIGH CROSSFIT. 

CARDINAL GROUP MARKETING

North Raleigh CrossFit: 01/12/19

January 14, 2019

Strength:

2 Deadlifts every 90 seconds for 6 Rounds:
Work up to your heaviest UNBROKEN set possible


*This will be performed as a group

 

Conditioning:

*Partner Workout*

AMRAP 15:
20 Situp Wallball Pass to (Standing) Partner (20/14)
20 Plank and Lateral Jumps
10 Push-up Shoulder Taps

*Situp Wallball Pass to (Standing) Partner: Both partners face each other. Partner standing holds wallball and tosses to the partner who is doing abmat situps. Partner doing situps will catch wallball and when sitting back the wallball will tap the ground overhead. When sitting up the wallball is tossed back to the other partner

*Plank and Lateral Jumps: One partner holds a plank from the elbows while the other partner performs lateral jumps.

*Push-up Shoulder Taps: Both partners will face each other in push-up position. Partners will perform push-up at the same time and when pushing back up into plank position each partner will raise right hand and tap their partner's left shoulder. Then they will raise their left hand and tap partner's right shoulder. One tap each hand must be completed before the next push-up.


 

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North Raleigh Crossfit Created by Cardinal Group Marketing
North Raleih Cross Fit