4-6-18
Thomasville CrossFit – CrossFit
Warm-up
Default warm-up 2 (No Measure)
10-15 passes in the foam roller.
Back
Armpit
Glutes
Inner thigh
Hamstring
Quad
Outer quad
Calf
Rotational Exercises x 10
Wrist
Elbow
Shoulder
Torso
Hips
Bend and reach
Leg swing
Cossacks
Ankles
Metcon
Metcon (AMRAP – Reps)
AMREP 16 Min
(One minute at each station)
Hang Dumbell Snatch (60/35)
Abmat Sit-Up
Wallball Shots (20/14)
Rest