11-22-17
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
Metcon (Time)
For Time:
5 x Dumbbell Snatch (50/35)
15 x Burpee
10 x DBSN
15 x Burpee
15 x DBSN
15 x Burpee
20 x DBSN
15 x Burpee
25 x DBSN
15 x Burpee
15 Minute Time Cap