1-11-18

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.

Gymnastics

Weighted Plank (Weight)

Hold plank for 60 seconds with as much weight as possible.

Metcon

Metcon (Time)

For Time:

50 x Double Unders

25 x Toes to Bar

40 x Double Unders

20 x Toes to Bar

30 x Double Unders

15 x Toes to Bar

20 x Double Unders

10 x Toes to Bar

10 x Double Unders

5 x Toes to Bar