4-11-17
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 (5-5-5+)
55-65-75%
Max reps @ 75%
Metcon
Metcon (AMRAP – Rounds)
ALT RD EMOM 10min
15 x DB SN (50/35)
200m Run
WOD Wars KB SN