9-22-17
Thomasville CrossFit – CrossFit
Warm-up
Default warm-up 2 (No Measure)
10-15 passes in the foam roller.
Back
Armpit
Glutes
Inner thigh
Hamstring
Quad
Outer quad
Calf
Rotational Exercises x 10
Wrist
Elbow
Shoulder
Torso
Hips
Bend and reach
Leg swing
Cossacks
Ankles
Weightlifting
Shoulder Press (5-3-1+)
65-75-85%
Metcon
Metcon (Time)
For Time:
1k x Row
50 x Shoulder To Overhead (75/55)
30 x Box Jump (24/20)