5-4-17

Thomasville CrossFit – CrossFit

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 (5-5-5)

55%

Metcon

Metcon (AMRAP – Rounds and Reps)

Death By: Thrusters & Pull-ups

9x Thrusters

9x Pull-ups

75/55-95/65-115/85-135/95

Every 2 RDS the weight will increase and athletes will be given 60 seconds to change weights and recover… ????
Scaled is 45/35-65/45-75/55-95/65 & ring row or jumping pull-ups.