10-13-16

Thomasville CrossFit – CrossFit

Warm-up

The 7’s Warm-Up (No Measure)

The 7’s Warm-Up

1. Hips only

2. Half slide – Legs only

3. Half slide – Legs+hips

4. Half slide – Legs+hips+arms

5. Full slide – Legs

6. Full slide – Legs + hips

7. Full slide – Legs+hips+arms…row it out for 60 seconds

*Perform 7’s at an 18-26 stroke rate

**7 reps of each movement

Metcon

Metcon (AMRAP – Reps)

Partner WoD

3 RD 6min AMREP

Row Distance

Alternating singles

Plank Hold

One partner will be working at each movement at the same time. You have 2 minutes to perform as many reps as possible but only as long as your plank athlete is holding plank. Each athlete will switch movements every 2 minutes. Your team score is the combined distance rowed in meters and the amount of singles performed.