12-14-17
Thomasville CrossFit – CrossFit
Warm-up
Default Warm-up 3 (No Measure)
Rotational Exercises x 10
Then 3 RDS
:15 Jumping Jacks
:15 Squats
:15 High Knees
:15 Butt Kickers
Then 3 RDS
:15 Plank
:15 Superman
:15 Side Plank/L
:15 Side Plank/R
Weightlifting
Bench Press (10 Rep Max)
Metcon
Metcon (5 Rounds for reps)
3 Minute AMRAP x 5
3 x Ring Dips
6 x Push-ups
9 x V-Ups
1 Minute Rest between AMRAPs