6-22-21

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)

5 Rounds

Blind rowing (200-300m)

1 x burpee for every 5 meters away from target.

5 x power clean & power snatch

( start with barbell and progress up above wod weight but under 75% 1RM)

Metcon

Metcon (Time)

For Time (20:00) Partner WOD

2 Rounds

100 x Calorie Row (switching every 25 Cal)

50 x Hang Power Snatch (95/65)

(Rounds 1)

50 x Hang Power Clean (135/95)

(Round 2)
Each break on the barbell movements gets an athlete switch and to switch out the athlete must perform 2 x Burpee over the bar.