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