3-29-17
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
Metcon
Metcon (Time)
For Time: 10min time cap
Farmers Carry (53s/35s)
100m-80-60-40-20
GHDSU
30-24-18-12-6
Cool Down
Assault Bike x 60 sec. (Calories)
Assault Bike x 60 seconds
Max Effort Bike
1 min max effort row (Calories)
1 min max effort row