11-15-17

Thomasville CrossFit – CrossFit

Remember to eat clean and healthy foods today!

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)

EMOM +3 minutes

2 RDS

10 x Medicine Ball Clean (20/14)

10 x Pull-up
Rx+

Goblet Squat 70/53

Chest to Bar Pull-Up

Scale = 1 Round

Medicine Ball Clean Demo https://youtu.be/-nk0GqeSTJs

Pull-Up Demo https://youtu.be/r45xLlH7r_M