7-28-17
Thomasville CrossFit – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Deadlift (5-5-5)
55%
Metcon
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
10 x Box Jump (24/20)
20 second Deadlift hold (225/155)