5-19-17
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
Shoulder Press (3-3-3+)
60-70-80%
Metcon
Metcon (2 Rounds for reps)
3 min AMREP
500m Row
With the remainder of time handstand push-ups
3 min rest
3 min AMREP
100 x Double Unders
With the remainder of time Push Press (95/65)