1-31-18

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

Overhead Squat (3-3-3)

80%+

Snatch Balance (1-1-1)

Metcon

2 minute AMRAP: Dumbell Snatch (AMRAP – Reps)

2 minute AMRAP

Dumbell Snatch (50/35)
Alternating arms each rep

2 minute AMRAP: Burpee Box Jump (AMRAP – Reps)

2 minute AMRAP

Burpee Box Jump (24/20)