12-7-17

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.

Weightlifting

Deadlift (3-3-3+)

60-70-80%

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP

10 Deadlifts, 135/95 lbs

10 Burpee over Bar

15 Deadlifts, 185/135 lbs

10 Burpee over Bar

20 Deadlifts, 225/155 lbs

10 Burpee over Bar

25 Deadlifts, 275/185 lbs

10 Burpee over Bar

30 Deadlifts, 315/205 lbs

10 Burpee over Bar

35 Deadlifts, 365/225 lbs

10 Burpee over Bar