07.01.18

Warmup
6 minute AMRAP
In Teams of 2. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. At 3 2 1 go, partner 1 does 6 abmat sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.
Mobility
Instructors Choice
Skill
Review all movements used in the workout.
Metcon
Hotshots 19
“Hotshot Crew“ (as Rxd)
6 rounds for time
30 Air Squats
19 Power Cleans – 135/95
7 Strict Pull-ups
400m Run
“Hand Crew”
6 rounds for time
20 Air Squats
19 Kettlebell Swings
7 Jumping Pull-ups
400m Run
“Engine Crew”
6 rounds for time
20 Air Squats
19 Med Ball Cleans
7 Ring Rows
200m Run