Bring-a-Friend Day today! If you have a friend or family member who has been asking about your CrossFit exploits, bring them by to one of the regular classes today and you can do a workout with them.
A. Press – Increase to a challenging working weight, then do 3×5 at that weight.
B. With a partner:
Partner A – 25 air squats / Partner B – bar hang
(Partner A can only work if B is hanging. This may be scaled up to 50 air squats, goblet squats, or jump squats if desired.)
Switch roles and repeat
50 (total) push-ups
50 (total) ring rows or pull-ups
Partner A – 25 Russian KB swings / Partner B – plank
(Partner A can only work if B is in the plank. This may be scaled up to a hanging L-sit if desired.)
Switch roles and repeat
10 laps (indoors, 4 if outdoors) (total) farmer’s carry with two KBs or DBs.