2-14-19

Thomasville CrossFit – CrossFit

Warm-up

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

Metcon

Metcon (Time)

Partner WOD

Part A

Death By: +1 Power Snatch (95/65)

with Hollow Hold time bonus

Rest 5 minutes

Part B

6 Rounds

50 x Double Unders

20 x Partner WB Sit-Up’s (20/14)

20 x Kettle Bell Swings (53/35)
Solo Version available.

Description of workout in class.