5-2-17
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
Back Squat (5-5-5)
55%
Metcon
Metcon (3 Rounds for reps)
3 RDS
3 min AMRAP
2 x Power Snatch (135/95)
4 x Burpee
6 x Jumping Lunges
Rest 1 minute after each round