1-30-18
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
Chipper with a Cherry (AMRAP – Reps)
7 minute AMRAP
30 x Deadlift (135/85)
60 x WallBall Shots (14/10)
90 x Singles/ 45 x Doubles
With the Remaining Time
Pull-up
L3= RX+
L2= RX
L1= Scaled