6-27-17
Thomasville CrossFit – CrossFit Advanced
Metcon
Metcon (Calories)
3 RDS:
5 x 1:00 Assault bike, 20 seconds rest
1:00 minute Rest each round.
Each round has 5 minutes of assault bike.
CORE
GHD Situps (10-10-10)
3 seconds down
Weightlifting
Shoulder Press (10-10-10)
~50% remember it’s a deload week
Symmetry CrossOver (No Measure)
Use the set-up in the back room and follow the movements and reps under recovery.