8-15-17
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
Gymnastics
Burns 2 min max double unders (AMRAP – Reps)
2 min max effort Double unders
Metcon
Durante Core (Time)
5 RDS
10x Hollow Rocks
10x V-ups
10x Tuck-ups
10 sec. Hollow Hold
1 Min. Rest