1-10-18
Thomasville CrossFit – CrossFit
Warm-up
Default warm-up 2 (No Measure)
10-15 passes in the foam roller.
Back
Armpit
Glutes
Inner thigh
Hamstring
Quad
Outer quad
Calf
Rotational Exercises x 10
Wrist
Elbow
Shoulder
Torso
Hips
Bend and reach
Leg swing
Cossacks
Ankles
Weightlifting
Back Squat (20 RM)
~50-60%1RM
Metcon
Metcon (AMRAP – Reps)
ALT RD EMOM 10
45 sec AMRAP WallBall Shots (20/14)
15 sec Rest
45 sec AMRAP Kettlebell Swing (53/35)
15 sec Rest