4-12-18
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 – Rounds and Reps)
15 minute AMRAP
4 x Turkish Get-Up (50/35)
8 x Anchored Toes to Bar
12 x Kettlebell Swings (50/35)