6-13-17
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 (3-3-3+)
60-70-80%
C2+ 5#
C3+ 10#
Metcon
Metcon (3 Rounds for reps)
3 RDS
3 Min AMREP
5 x Pull-up
10 x Push-ups
15 x Air Squat
90 sec Rest
RX+ weight vest