1-25-17

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.

Metcon

Max Effort WBS (3 Rounds for reps)

Wall Ball Shots (20/14) 10’/9′

3 max effort sets with 2 minutes rest in between each set.
sets must be judged

Metcon (AMRAP – Reps)

EMOM x 16 Partner WOD

Thruster Ladder

R1&2: 95/65 x 12

R3: change weight to 115/75

R4&5: 115/75 x 10

R6: change weight to 135/95

R7&8: 135/95 x 8

R9: change weight to 155/105

R10&11: 115/105 x 6

R12: change weight to 185/125

R13&14: 185/125 x 4

R15: change weight to 205/135

R16: AMREP 205/135
Work as a team to complete as many rounds as possible. If a scaled team member gets to a weight they cant lift, stay at the previous weight.