1-18-18

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.

Metcon

Metcon (Time)

For Time:

10, 8, 6, 4, 2, reps of:

Turkish Get-Ups 50/35 lbs

1 arm Kettle Bell swings 53/35

One Arm Overhead Squats 53/35

Switch arms as needed.

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.