7-11-17
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
Back Squat (3-3-3+)
60-70-80%
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
5 x Toes to Bar
10 x Box Jump (24/20)
15 x KBS (53/35)