4-20-17
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 (3-3-3)
60-70-80%
Max reps @ 80%
Metcon
Metcon (Time)
For Time:
21-15-9
Deadlift (225/155)
Burpee over Barbell