1-3-17
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
Metcon
Tabata Row (Distance)
8 intervals
20 seconds of work : 10 seconds of rest
Tabata Row Cal (Calories)
Tabata assault bike (Calories)
Tabata assault bike
Tabata Double Unders (AMRAP – Reps)
8 RDS
20 sec x AMRAP Double Unders
10 sec x Rest
Cool Down
Quad, Hamstring, Calf stretching with Tabata format.