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…

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 DipsRest 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

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…