CrossFit WOD, December 8, 2019

SundayWarm-upWarm-upPartner Warm-Up!
With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever!

When they come in, put the medball away and one partner grabs a barbell!

1 ROUND:
P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean
P2: Spider Lunges & Bootstraps until P1 is done
Then switch roles!

1 ROUND:
P1: 10 Scap Pull-Ups + 5 Kip Swings + 5 Toes-to-Something
P2: Banded Face Pulls & Banded Lat Pull-Downs until P1 is done
Then switch roles!Partner WorkoutMetcon (Time)FOR TIME
200m Sprint
30 Hang Power Clean (135/95)|(95/65)
50 Toes 2 Bar
200m Sprint

-Rest 1:00-

200m Sprint
30 Power Clean (155/105)|(115/75)
40 Toes 2 Bar
200m Sprint

-Rest 1:00-

200m Sprint
30 Squat Clean (185/135)|(135/95)
30 Toes 2 Bar
200m Sprint

*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.Optional Cool DownWarm-upFOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Forearm Smash

*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.

Leave a Comment

Your email address will not be published.

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

MEMBERSHIP HOLD REQUEST

To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$15 Per Class

OUR Information:

Location:

702 S Ewing St, Lancaster, OH 43130, USA

PHONE:

GIVE US A CALL
(740) 277- 7148

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.