2-22-17
Thomasville CrossFit – CrossFit
Warm-up
run warm up 1 (No Measure)
Rotational Exercises x 10
Knee to chest
Side Hurdle steps out
Side Hurdle steps in
Figure Four
Walking Lunge with twist
Walking toe touch
Side steps
High knees
Butt kickers
400m jog
Barbell warm-up shoulder (No Measure)
10x Press
10x Shoulder rotations
10 x Push Press
10x Shoulder rotations
10x Push jerk
10x Shoulder rotations
Metcon
Metcon (AMRAP – Rounds)
EMOM20 ALT RDS
200 m sprint
10 x Shoulder to Overhead (135/95)