Today we say goodbye to our longterm CrossFitter Richie Brown who returns to Australia, so as a farwell gesture we arranged some "party games" for all to enjoy!
5min skipping
Each set of exercises is done as a pair - one person "working" and one person "holding". The quicker the work is competed the less pain your partner has to suffer holding.
25 Sit ups + hollow-hold
25 Push ups + push up hold
25 Squats + squat hold
25 Squats thrusts + plank
10 Pull ups + flexed arm hang
WOD
Run 200m
Max push ups
Max kettlebell swings
In this triplet the group is split into teams of three people. Each team member takes a station and on the command starts the excersise:
Athlete 1 starts their 200m run.
Athletes 2 and 3 start their push ups and KB swings and performs max reps until athelete 1 returns.
Each athlete then moves on one station as follows:
Athlete 2 starts their 200m run.
Athletes 3 and 1 start their push ups and KB swings and perform max reps until athlete 1 returns.
This is repeated for AMRAP 15min.
Teams must keep a cumulative score of their push ups and kettlebell swings with the winning team being the one to complete most reps.
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