12-26-17
Thomasville CrossFit – CrossFit
Open Bay Format today from 8:00AM- 12 Noon.
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)
27-21-15-9:
Wallballs (30/20)
Sumo Deadlift High Pulls (95/65)
Box Jumps (24/20)
Push Presses (95/65)
Calorie Row