9-14-17
Thomasville CrossFit – CrossFit
Warm-up
run warm up 1 (No Measure)
Rotational Exercises x 10
Knee to chest
Side Hurdle steps out
Side Hurdle steps in
Figure Four
Walking Lunge with twist
Walking toe touch
Side steps
High knees
Butt kickers
400m jog
Metcon
800m Run (Time)
Max Effort 800m Run
Metcon
Metcon (Time)
For Time:
400m Run
500m Row
400m Run