4-26-17
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
Back Squat (5-3-1+)
75-80-85
Metcon
Metcon (AMRAP – Rounds and Reps)
8 MIN AMRAP
8 x DB Snatch (50/35)
8 x Pistols
8 x Toes to Bar