5-11-
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
Deadlift (5-5-5+)
55%-65%-75%
add 10# if this is your 2nd month on the program.
Metcon
Metcon (Time)
For Time
100 x Kettlebell Swings (53/35)
100 x Box Jumps Over (24/20)
RX+ 70/53 & 30/24