2-9-17
Thomasville CrossFit – CrossFit
Warm-up
Default warm-up 2 (No Measure)
10-15 passes in the foam roller.
Back
Armpit
Glutes
Inner thigh
Hamstring
Quad
Outer quad
Calf
Rotational Exercises x 10
Wrist
Elbow
Shoulder
Torso
Hips
Bend and reach
Leg swing
Cossacks
Ankles
Metcon
Metcon (Time)
For Time
50 x Calorie Bike
3 RDS:
20 x Pull-ups
10 x Burpee Box Jump
10 x HSPU
Gymnastics
Handstand Hold Metcon 5RDS (5 Rounds for reps)
5 RDS For Time:
Max Effort Handstand Hold