7-12-17
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
Metcon
10 min Row (Distance)
10 minutes max distance row
Metcon
Metcon (3 Rounds for reps)
3 rounds, 1 min per station, of:
Row (calories)
Burpee
Double Under
Rest 1 min