10-8-18

Thomasville CrossFit – CrossFit

Warm-up

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

Weightlifting

Back Squat (3-3-3-3)

80-90%

Weightlifting

Thruster (3-3-3-3)

Gymnastics

Metcon (4 Rounds for time)

4 Rounds

Max time L-sit hold
60 sec rest between sets