1-27-17
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 – Reps)
AMREP 12 Minutes
50 x Burpee (over barbell)
25 x Overhead Squats (95/65)
With the remainder of your time, Pull-ups.
Rx+ 135/95 & Muscle-ups