2-5-18

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

Toes to the Sky (Time)

For Time: 13 Minute Time Cap

50 x Calorie Row

4 Rounds

10 x Front Squats (95/55)

10 x Anchored Toes to Bar
RX+ :Overhead Squat (115/85)& Toes to Bar

Scaled: Front Squat (75/45) & wall sit-Ups.