3-21-17
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
Weightlifting
Push Press (3-3-3)
80-90%
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
5 x Push Press (135/95)
10 x Pull-ups
15 x Box Step-Ups (30/24)