1-12-18
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
Push Jerk (1-1-1)
80%+
Metcon
Metcon (Time)
For Time:
30 x Calorie Row
20 x Handstand Push-up
10 x Ground to Overhead (185/115)