CrossFit Toledo – CrossFit
Group Warm-up & Mobility
WOD
Metcon (AMRAP – Rounds and Reps)
AMRaP 21
Ascending repetitions
1 Clean – power or squat, 95/65
1 Abmat situp
1 T2B – T2R / Leg raise / knee raise
2 C lean
2 A bmatsitup
2 T to something
3 C
3 A
3 T
Switch every movement, but also every clean. So in other words, take turns with the cleans, but do unbroken sets of the abdominal work.
CrossFit Toledo – CrossFit
Skill/Strength
Deadlift (5RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
6 HSPU
12 Front Rack Lunges 135/95/65
36 DU
Extra Credit
Metcon (Time)
3 Rounds
250m Row or 200m Run
15 Ring Dips
Rest 3 minutes directly after metcon and begin WOD #2
CrossFit Toledo – CrossFit
Group Warm-up & Mobility
Weightlifting
You may work from a rack to find your:
Thruster 5RM
T2B practice between sets
Thruster (5RM)
WOD
Metcon (Time)
10-1
Squat cleans 135/95
Burpee box jumps and 24/20
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CrossFit
Gymnastics
Tabata warm-up 4 rounds, alternating
Handstand hold/wall walk
Hollow rocks / happy banana
Arch rock / Superman
Kip swings
Weightlifting
Do SEVERAL warm-up sets. Then pick a weight. Use it for all five sets.
Strict Press (5×5 across)
WOD
MOVEMENT PREP BB snatch technique
Metcon (Time)
3 RFT
8 power snatch 115|75/55
22 wallballs 20/14
Extra Credit
Rest two minutes. Do one more round.