2-12-18

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.

Metcon

Super 8 Lv 2&3 50+ (AMRAP – Rounds and Reps)

8 minute AMRAP

8 x Burpee Box Jump Over

8 x Clean (75/55)

8 x Thruster (75/55)

Super 8 LV 3&2 18-39 (AMRAP – Rounds and Reps)

8 minute AMRAP

8 x Burpee Box Jump Over (30/24)

8 x Clean (95/65)

8 x Thruster (95/65)