4-18-18
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 (3 Rounds for time)
For Time:
21-15-9
KBS (53/35)
GHDSU
3 minutes rest
21-15-9
HDBCJ (50/35)
Toes to Bar
3 mintues rest
21-15-9
HDBSN (50/35)
V-Ups