11-6-17

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

The Broomstick Mile (Time)

For Time use a pvc/broomstick to perform the following exercises.

400m Run

50 Shoulder Presses 0 lbs

50 Push Presses 0 lbs

50 Push Jerks 0 lbs

400m Run

50 Squats 0 lbs

50 Front Squats 0 lbs

50 Overhead Squats 0 lbs

400m Run

50 Hang Power Cleans 0 lbs

50 Hang Power Snatches 0 lbs

50 Sumo Deadlift High-pulls 0 lbs

400m Run