12-28-17
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
3 Position Snatch (1-1-1)
75%
High hang- knee-floor
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
30 x Double Unders
15 x Kettlebell Swing (53/35)