3-7-18
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
Deadlift (3-3-3)
75-80%
Followed immediately with 3 x high Box Jumps.
Metcon
Metcon (AMRAP – Reps)
7 minute AMRAP
10 x Deadlift (225/155)
+5 each round
10 x Box Jumps (24/20)
+0 each round