10-16-17
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 – Rounds and Reps)
15 Minute AMRAP
1000m Row
With remaining time:
3 x Toes to Bar
6 x DB SN (50/35) alternating
9 x Box Jump (24/20)