2-27-18

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

Back Squat (5-3-1)

A heavy set of 5 followed by a heavy set of 3 and a heavy Single.

Metcon

Metcon (2 Rounds for reps)

Tabata Wall Ball Shots

Rest 5 minutes

Tabata Double Unders
Lowest reps in any given round is your score