3-28-17
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
Deadlift (1-1-1-1-1)
95-100%+
Metcon
Metcon (Time)
3 RFT
200m Run
15 x Push-ups
10 x Deadlift (225/155)
7 minute Time Cap