8-02-17
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
Gymnastics
Tabata Hollow Hold (AMRAP – Rounds)
Hollow hold position 20:10 x 8 rounds.
Tabata: Hold (AMRAP – Rounds)
Hang from a pull- up bar. 20:10 x 8 rounds
Metcon
Metcon (Time)
For Time:
50 x Calorie Bike
50 x V-ups
50 x Wall-Ball (20/14)
50 x Toes to Bar