1-17-17
Thomasville CrossFit – CrossFit
Warm-up
Default Warm-up 3 (No Measure)
Rotational Exercises x 10
Then 3 RDS
:15 Jumping Jacks
:15 Squats
:15 High Knees
:15 Butt Kickers
Then 3 RDS
:15 Plank
:15 Superman
:15 Side Plank/L
:15 Side Plank/R
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
200 meter Run
10 x Box Jumps (24/20)
10 x Push Press (115/75)
Cool Down
Default Cooldown (No Measure)
Find 3 stretches that help increase your mobility and perform 3 sets of minute per stretch. If the stretch is one side at a time then each side gets 3x 1 min.