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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

10/10 x single leg deadlift (no weight)

1:00 bike

10m walking toe touch

then

Barbell Drills for 3 position clean x 5- 10 reps

Weightlifting

Clean Segment Pull (3-3-3-3-3)

Clean pull pausing at 1″ + Knee + Thigh + Finish

Metcon

Partner WOD Deadlift Hold + Bike (Time)

For Time (25:00)

Bike Distances for each interval.

1250-1000-750-500-250

These distances will be biked by each member of the team while the other team member is holding a Deadlift.
If the Deadlift hold is broken before the distance is completed, the team will incur a 5 x Burpee penalty that both members will complete at the end of each interval.

The deadlift is the bodyweight of the athlete holding the bar.