7-18-17
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
Shoulder Press (5-3-1+)
65-75-85%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 x KB SH2OH (53/35)
20 x Hollow Hold Seconds