Martin Luther King Jr. Tribute WOD

Thomasville CrossFit – CrossFit

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.

This should be completed prior to the start of class.

Warm-up

Warm-up (No Measure)

2 rounds

400m run

10 x ring rows/ kipping swings

10 x kettlebell swings (russian)

10 x box squats w/KB

R1- Hamstring stretch

R2- Twisted Cross

Metcon

Martin Luther King Jr. TCF Tribute (Time)

For Time

19 x Pull-ups (strict)

29 x Hang Dumbbell Snatch (50/35)

39 x Push-Ups

19 x Chin-ups (strict)

68 x Double Unders

29 x Hang Dumbbell Clean & Jerk (50/35)

54 x Weighted Step-Ups (50/35)
Why the rep scheme?

(19)(29) the year he was born

(39) his age at his death

(19)(68) the year he died

(29) times arrested during his time as a civil rights activist

(54) miles marched from Selma to Montgomery