8-3-17

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

Bench Press (1 RM)

Metcon

Metcon (Time)

For Time: 100 Reps

Push-ups

Kettlebell Swings (53/35)
70/53 KBS Rx+

WOD Blog
WOD Blog