4-10-17
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
Bench Press (5-5-5+)
55-65-75%+
Max Reps @ 75%
Metcon
Metcon (AMRAP – Rounds)
7 min AMRAP
12 x Box Jump (24/20)
9 x Push Press ( 115/85)
6 x Toes to Bar