4-7-17

Thomasville CrossFit – CrossFit

Warm-up

Default warm-up 2 (No Measure)

10-15 passes in the foam roller.

Back

Armpit

Glutes

Inner thigh

Hamstring

Quad

Outer quad

Calf

Rotational Exercises x 10

Wrist

Elbow

Shoulder

Torso

Hips

Bend and reach

Leg swing

Cossacks

Ankles

Warm-up clean (No Measure)

Rotational exercises x 10

Clean barbell drills:

Front squat

High hang clean

Hang clean

Clean segments

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Metcon (Time)

5 RFT

24 x DL (155/105)

18 x HPCL

12 x SH2OH
This is the partner WOD variation of DT that will be at WOD Wars. Intermediate is (115/75)

Beginner is (75/55)