4-12-17
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
Weightlifting
Shoulder Press (5-5-5+)
55-65-75%
Metcon
Metcon (Time)
2 RFT
500m Row
50 x Double Unders
5 x SH to OH (185/115)