9-28-17

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.

Metcon

Metcon (AMRAP – Reps)

On a 20-minute clock, for max reps/pounds:

Partner 1:

0:00-2:00 Handstand push-ups

2:00-4:00 Rest

4:00-6:00 Double-unders

6:00-8:00 Rest

8:00-10:00 1-rep-max back squat

Then, Partner 2:

10:00-12:00 1-rep-max back squat

12:00-14:00 Rest

14:00-16:00 Double-unders

16:00-18:00 Rest

18:00-20:00 Handstand push-ups