9-27-17
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
Metcon
Metcon (Time)
For Time:
50 x GHDSU
40 x Kettlebell swing (53/35)
30 x Box Jumps (24/20)
20 x SH2OH (53/35)
10 x Pull-ups (strict)