7-06-17
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
Back Squat (5-5-5+)
55-65-75%
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP
10 x Calorie Row
20 x WBS (20/14)
Rest 3 minutes
5 minute AMRAP
10 x Box Jumps (24/20)
20 x SDHP (75/55)