11-3-17
Thomasville CrossFit – CrossFit
Warm-up
Default Warm-up 3 (No Measure)
Rotational Exercises x 10
Then 3 RDS
:15 Jumping Jacks
:15 Squats
:15 High Knees
:15 Butt Kickers
Then 3 RDS
:15 Plank
:15 Superman
:15 Side Plank/L
:15 Side Plank/R
Metcon
Helen Variation A (Time)
For Time
400m Run
21 x KBS (53/35)
21 x Pull – ups
400m Run
15 x KBS (53/35)
15 x Pull-ups
400m Run
9 x KBS (53/35)
9 x Pull-ups