2-19-18

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

Front Squat (3-3-3)

75-80% 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

Death By: ALT RD EMOM

Odd: +2 Thrusters (95/65)

Even: +2 Pull-Ups
Scaled: 75/55 Thruster + Jumping Chest to Bar

Beginner: 45/35 Thrusters + Ring Row