3-30-17

Thomasville CrossFit – CrossFit

Warm-up

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

Weightlifting

Shoulder Press (1-1-1-1-1)

95-100%+

Metcon

Metcon (AMRAP – Reps)

AMREP

1 minute: DB Push Press Right Arm (50/35)

1 minute: Rest

1 minute: Box Jumps (24/20)

1 minute: Rest

1 minute: DB Push Press Left Arm (50/35)

1 minute: Rest

1 minute: Double Unders

1 minute: Rest

1 minute: Burpees