12-21-17

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 (AMRAP – Rounds and Reps)

For Time:

3 RDS

12 x Toes to Bar

9 x Calorie Assault Bike

6 x Thrusters (115/75)

Rest 3 Minutes

10 Minute AMRAP

12 x Deadlift (135/95)

9 x Hang Power Clean (135/95)

6 x Push Jerk (135/95)

Metcon (Time)

For Time:

3 RDS

12 x Toes to Bar

9 x Calorie Assault Bike

6 x Thrusters (115/75)