Group: Coach’s Prerogative… Field Day maybe?
WoD: 15′ AMRAP
In teams of 2 or 3, one teammate is always on the bike while the other teammate is doing one of the following (in order):
Score = total AAB for calories While partners rotate through the following:
15 Box Steps ups or jump
20 In-place Lunges
15 Ring Push-ups
Coaching Notes: On 3-2-1-Go, #1 starts pedaling the bike for calories while #2 completes 15 step ups/jumps. Then switch, #1 does the pull-ups. When #1 is done, then go back to the bike and #2 heads to do the in-place lunges. Once BOTH have finished the push-ups, go back and start on the box again…
Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll Quads, Posterior, Lats/ Lax Glutes and Pecs