10-25-17
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)
AMRAP 3 Min. x 3
400m Shuttle Run
AMRAP Pull-up
1 minute Rest
400m Shuttle Run
AMRAP Wal Ball Shots (20/14)
1 minute Rest
400m Shuttle Run
AMRAP Handstand Push-ups