11-21-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Shoulder Press (5-5-5-5-5)
55% +5 # each month
curl+press (10-10-10)
curl a DB and press it overhead
CORE
GHD Situps (3 x 15-30)
Strict Pull-Ups (3 x 5-15)
Metcon
Metcon (AMRAP – Rounds)
EMOM 10
Assault Bike 7/5
2 x Muscle-ups