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Nutrition: The Teeter-Totter
https://www.crossfit.com/essentials/nutrition-the-teeter-totter

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

Barbell Clean warm-up (No Measure)

1. Down and Finish

2. High Pull

3. Muscle Clean

4. HPCL- 2″,4″,6″

5. HSCL

5 reps per movement, similar to Burgener Snatch Drills

Warm-up (No Measure)

Special Mobility

Front Rack Stretch

Thoracic Mobility

Weightlifting

Front Squat (3-3-3)

3 attempts to build into a 3 RM, 3 Second pause in the bottom position.

Metcon

Warm-up (No Measure)

WOD Prep:

3 Rounds

100m Jog-run

3 x Power Clean

Metcon (Time)

3 Rounds

400m Run

5 x Power Clean (185/125)

Rest 3:00
Weight Vest 20/14 PCL 135/95 was a fun version of this WOD.

WOD Blog
WOD Blog