1-31-17

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

Muscle Up Transition Skill

Practice landing in the bottom of a ring dip. Practice the swing, practice the kipping pull. Pick your poison and get 5 sets of at least 3-5 reps in.

Metcon

Metcon (Time)

For Time

10-6-2

Thruster (135/95)

Muscle-Up
10 Minute Time Cap

Scale options: 12-9-6 Pull-up (hardest version for athlete)

Thruster (75-80%) 1RM