4-25-17
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 (5-3-1+)
76-80-85%
Metcon
Metcon (Time)
For Time:
50/12-40/14-30/16-20/18-10/20
Double Unders
Box Dips
I’m between each movement the athlete will Burpee broad Jump 10 meters.