4-27-18
Thomasville CrossFit – CrossFit
Warm-up
Default Warm-up 3 (No Measure)
Rotational Exercises x 10
Then 3 RDS
:15 Jumping Jacks
:15 Squats
:15 High Knees
:15 Butt Kickers
Then 3 RDS
:15 Plank
:15 Superman
:15 Side Plank/L
:15 Side Plank/R
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
4 x Pull-Ups (chest to Bar)
4 x Burpee
8 x Box Jumps (24/20)
RX+ 2 x Muscle-Ups
Scale jumping chest to Bar