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.