7-19-17
Thomasville CrossFit – CrossFit
Warm-up
Default Warm-Up 1 (No Measure)
10 Reps Each
Wrist Circles (ea. direction)
Elbow Circles (ea. direction)
Shoulder Circles (ea. direction)
Bend and Reach
Torso Rotations
Hip Rotations
Leg Swings (Front,Back,Sides)
Ankle Rotations
Cossacks
Walking lunges
Spiderman Lunge
Run, Row, Rope 2 minutes.
Metcon
Burns 2 min max double unders (AMRAP – Reps)
2 min max effort Double unders
Metcon
Metcon (Time)
For Time: 15 minute Time cap
50 x Box Jumps (24/20)
50 x Pull- Ups
100 x Double Unders