4-17-17
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
Bench Press (3-3-3+)
60-70-80%
Max reps at 80%
Metcon
Metcon (3 Rounds for reps)
3RDS
3 min AMREP
3 x Power Snatch (95/65)
6 x Push-ups
9 x Abmat sit-ups
1 x Minute Rest