6-7-17
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
Thruster (1 rep max)
Metcon
Metcon (Time)
For Time: (6 min)
30/25 Calorie Assault Bike
20 x Burpee Box Jump Over (30/24)
10 x Thrusters (135/95)