WARM UP
20m Bear Crawl
10 Push-Ups Hand Release
10m Crab Walk
20 Jump Squats
20m Burpee Broad Jumps
30 Mountain Climbers
Jog 400m
MOBILITY & SKILLS
Dynamic Stretch
CONDITIONING
“CROSSFIT MENTANA VALENTINE’S DAY”
With a Partner in 18 minutes Running Clock
AMRAP 4′
14 Burpees Over The Partner*
14 (I Go You Go) Kettlebell Sumo Deadlift High-Pulls #24/16 kg
1 minute Rest
AMRAP 4′
Partner A Max Row (calories)
Partner B Max Double Unders
AMRAP 4′
Partner B Max Row (calories)
Partner A Max Double Unders
1 minute Rest
AMRAP 4′
Syncro Cindy
*For the partner burpees, one partner holds plank while the other does a burpee and jumps over the planking partner.
With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 18 minutes of work.