Quarantine Partner WOD + Ab work

Capstone CrossFit – CrossFit

*in a team of 2 complete as fast as possible
*only one person can work at a time
*if you don’t have a partner do it alone for extra fitness

800m Run Together
100 Ball Slams
800m Run Together
100 Kettlebell Hang Snatches

Post Ab Work:
100 Abmat sit-ups for time

Notes: Alternate arms as needed on kettlebell hang snatches


2 Rounds

Ninja Flow

Pigeon Stretch


30 – 20 – 10

air squats



200m run between each round

WOD Prep

10 Ball slams

10 Kettlebell Strict Presses (each arm)

10 Ball slams

10 Kettlebell hang pulls

10 Ball Slams

10 Kettlebell Snatches

Hydrate & start workout