11-17-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Back Squat (5-3-1+)
65-75-85%
+10# each month
Gymnastics
Bulgarian split squat (5 x 10-20 Even numbers only)
One foot on top of a bench, perform a one leg squat with the foot on the ground.
Metcon
Metcon (Time)
30 GHD Sit-Ups, 60 Hip Extensions, 90 Double Unders
25 GHD Sit-Ups, 50 Hip Extensions, 75 Double Unders
20 GHD Sit-Ups, 40 Hip Extensions, 60 Double Unders
15 GHD Sit-Ups, 20 Hip Extensions, 40 Double Unders