8-9-17

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.

Weightlifting

Split Jerk (1 Rep Max)

Push Jerk (1 Rep Max)

Metcon

Metcon (AMRAP – Reps)

AMRAP 9 Minutes

20 x SH2OH (95/65)

7 x Barbell Burpee

15 x SH2OH (135/85)

7 x Barbell Burpee

10 x SH2OH (155/105)

7 x Barbell Burpee

5 x SH2OH ( 185/135)

7 x Barbell Burpee

AMRAP: SH2OH (225/155)