CrossFit WOD, March 13, 2025

AMRAP 20 Mins

500m Row or 400m Bike (Partner A)

• While Partner A rows/bikes, Partner B performs slow & controlled plank shoulder taps

• Switch once the row/bike is done

• 30 Russian Kettlebell Swings (split as needed, light-moderate weight)

• One partner works while the other holds a deep squat position

• 20 Hanging Knee Raises (or sit-ups, split as needed)

• One partner works while the other holds a hollow body hold

• 10 Synchro Air Squats

• Move at a controlled pace, focusing on depth and mobility