1-8-18

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

Deadlift (3-3-3)

80-90%

Metcon

Metcon (Time)

For Time:

400m Run

21 x Deadlift (225/155)

21 x Pull-ups

400m Run

15 x Deadlift (225/155)

15 x Pull-ups

400m Run

9 x Deadlift (225/155)

9 x Pull-ups
If it’s to cold, rowing or assault bike can be substituted.