12-11-17

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

Push Press (5RM)

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM

7 x Thruster (75/55)

7 x Pull-Ups

7 x Burpee
This is a death by style workout. You continue to work as long as you can finish a round in a minute.