4-27-17

Thomasville CrossFit – CrossFit

4-27-17: If you are not one of the top 10 athletes from the 2017 Open in the box. Scale todays workout more than you think. 15 min Time Cap for each heat! Coach Nick

Warm-up

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

Weightlifting

Shoulder Press (5-3-1+)

76-80-85%

Metcon

Metcon (Time)

For Time:

2 ROUNDS

500m Row

20 x Handstand Push-ups

Then…

2 ROUNDS

20 x Shoulder to Overhead (135/95)

20 x Pull-ups (C2B)