1-23-17
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
Gymnastics
Strict Pull-Ups (5-5-5-5-5)
add weight as needed.
Metcon
Metcon (Time)
For Time: 10 Min Cap
10/2-8/4-6/6-4/8-2/10
Pull-up (C2B)
Burpee onto plate (45/25)
10M Walking Overhead Lunge w/ plate after each movement.