5-12-17
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
Bench Press (5-5-5+)
55%-65%-75%
add 10# Cycle 2
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
2 x Muscle-ups
4 x Push-ups
8 x Weighted Lunges
Weighted Lunge will vary depending on equipment.