3-27-28

Thomasville CrossFit – CrossFit

Today at the end of the 5:30PM class we will announce the winning team for Red Vs Blue 2018. We will also be presenting medals to our fittest men and women of the box, rookie of the year and our spirit of the Open awards.

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Metcon (Time)

Partner WOD: 2 Athletes

3 RDS

400m Partner Run

30 x Kettlebell Swings

20 x Handstand Push-Ups
HSPU Scale: synchro HR Push-Ups

WOD Blog
WOD Blog